Tuck Back Lever

Core, Lats, Shoulders, TricepsPull-Up Bar

Isometric skill holding your body horizontally facing upward beneath the bar with knees tucked. Builds core strength, shoulder extension flexibility, lat, and tricep power.

How to do it

1Grip the bar and pass your legs between your arms into an inverted tuck hang.

2Tuck your knees to your stomach and hold a tight ball upside down.

3Lower your hips and torso down smoothly until parallel to the floor with arms straight.

4Hold the position steady, balancing your bodyweight through your upper back and shoulders.

5Safely raise your hips back up or drop down smoothly when finished.

Common mistakes

Arching your lower back or letting your hips sag, indicating core fatigue and increasing strain risks.

Hyperextending your shoulders without control, overloading shoulder ligaments.

Bending your elbows, reducing tension on the target muscles in your back.

Breathing

Maintain smooth, continuous breathing without holding your breath throughout the hold.

Make it harder or easier

To regress, pull your knees closer to your chest and reduce your hold duration.

To progress, move your knees away from your chest or work toward extending your hips.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.