Front Delt

One Leg Back Lever with gym rings

The One Leg Back Lever is a progression exercise in calisthenics that prepares you for the full Back Lever. In this variation, one leg remains straight while the other is bent, reducing the lever arm and making the exercise easier.

This variation demands significant strength in the shoulders, biceps, chest, and lower back. Proper technique is crucial: keep your core, glutes, and arm muscles engaged to prevent injuries and perform the exercise effectively.

Necessary equipment

One Leg Back Lever with gym rings - the correct execution

  • Begin in an inverted hang with your arms straight
  • Fully extend one leg to generate strong base tension, while bending the other leg
  • Position the foot of the bent leg beside the knee of the extended leg
  • Try to keep your arms straight, actively tensing your biceps
  • Maximize the activation of your glutes and the muscles along your spine to increase body tension
  • Slowly and controlled, move your body backward into a horizontal position, keeping one leg extended and the other bent
  • In the final position, avoid arching your back and ensure that your hips do not bend, forming a straight line from your shoulders to your extended foot
  • Hold your hands in the position that feels most comfortable for you, whether palms facing forward (pronation) or backward (supination)
  • Control your movement back to the inverted hang or lower your feet to the ground to complete the exercise

The exercise One Leg Back Lever is intended to be used as a hypertrophy, technique exercise.

Which muscles are trained by One Leg Back Lever?

Primary trained muscles for One Leg Back Lever

  • Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.

Secondary trained muscles for One Leg Back Lever

  • Side Delts - The lateral part of the deltoid muscle, also known as the lateral shoulder, is located on the outside of the shoulder. It is the main muscle responsible for lifting the arm sideways. The lateral shoulder is particularly active when the arm is extended away from the body, such as during lateral raises or lifting objects to the side. It plays a key role in arm abduction and shoulder stabilization.

  • Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.

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