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
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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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Similar exercises to One Leg Back Lever
Straddle Back Lever with gym rings
The Straddle Back Lever is a progression exercise in calisthenics that prepares you for the full Back Lever. In this variation, the legs are spread apart to reduce the lever arm, making the exercise easier compared to the full version.
This exercise requires strength in the shoulders, chest, biceps, and lower back. Proper technique is essential: keep your core, glutes, and arm muscles engaged to prevent injuries and perform the exercise effectively.
Back Lever with gym rings
The back lever is a calisthenics exercise where the body is held horizontally with the stomach facing the ground. It requires strong body tension and primarily trains the biceps, shoulder, and core muscles. The back lever particularly challenges stability and body control and demands both strength and flexibility in the arms and shoulders. This advanced exercise requires patience and consistent training.
To prepare, various progressions are recommended: The tucked back lever is a basic exercise where the knees are pulled to the chest to strengthen the core muscles. The straddle back lever and the single-leg back lever are more advanced variations, where spreading or extending the legs increases the load. Exercises like back lever pulls help further develop the necessary strength and stability in the upper body.
The front lever is often mentioned alongside the back lever, where the body is also held horizontally, but with the face facing upwards.
Back Lever Pulls with gym rings
Back Lever Pulls on the rings are an advanced exercise that requires you to already have a solid Back Lever. In this movement, you control your body from the German Hang up to the horizontal Back Lever position. This exercise intensely engages the entire upper body, especially the back, shoulders, and biceps. The Back Lever Pull demonstrates maximum control in the Back Lever and is often used to transition between strength elements, such as the Back Lever and Front Lever.
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