Calisteniapp / Backlever
Backlever: your step-by-step plan.
The back lever is one of the best known tension exercises in the world of Calisthenics and Street Workout. Although it could be classified as a basic / intermediate level exercise, it requires strong shoulders and core and stable to be able to carry out its execution correctly and safely.
Available in Calisteniapp for iOS and Android.
Explore my path
Objective
Being able to do at least 5" of strict back lever
- Frequence
- See program guidance
- First session duration
- 31 min
- Program
- 14 estimated weeks
01 / Requirements
Required prerequisites
- × 20 Push-ups
- × 1 Skin the cat
- 15" Wall assisted handstand
Necessary equipment
For this program you will need Pull up bar.
02 / Program
Build your path.
Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.
Week 1–2Basic mobility and preparation
What you will practise
In this preparatory phase you will build the foundation that the back lever needs: shoulder extension mobility, scapular control, core stability, and general pushing strength. Pike on the bar will help you become familiar with the body position that you will later use in the progressions, while Skin the cat will be a key part of gaining range of motion and confidence in unusual shoulder positions. Always do it slowly, without jerking, and maintaining control on the way back as well; do not seek depth at the cost of losing tension or feeling joint discomfort.
Week 3–5Assimilation of the movement on the bar
What you will practise
In this phase you begin to assimilate the specific movement on the bar and progressively move away from Pike on the bar until you get closer to a 45º back lever. The goal is not only to reach the angle, but to do so with control, keeping the body firm and preventing the hips from sinking or the lower back from arching. Record yourself if you can to check your actual position: many times the feeling does not match what you are doing. Think about pushing the bar with straight arms, keeping the scapulae active, and tightening the abdomen and glutes throughout the entire set.
Week 6–8First progressions for back lever
What you will practise
Here the first clear progressions toward the full back lever appear. The most important is the Single leg back lever, already in a position close to parallel to the ground. A good way to work it is with a negative from Pike on the bar: lower yourself slowly, keep one leg extended, and use the other to adjust the difficulty. Your priority should be to maintain a firm body line, without arching your back and without losing abdominal engagement. Record yourself again to check whether you are really parallel and whether the pelvis stays under control.
Week 9–11Back lever first attempts
What you will practise
In this phase you begin your first attempts at the full Back lever. The recommendation is still to enter from Pike on the bar and lower yourself slowly, trying to stop the movement when your body is parallel to the ground. Do not look for a long hold yet; a few well-positioned seconds are enough if you keep your arms straight, your shoulders firm, and good body tension. The 45º back lever and the Single leg back lever are still present to give you practice volume and consolidate the transition toward the full version.
Week 12–14Back Lever Mastery
What you will practise
In this final phase the goal is to consolidate a strict Back lever of at least 5 seconds, with a solid body line and no compensations. It is no longer just about holding it, but about doing it well: stable shoulders, straight arms, firm abdomen, and the pelvis in a good position to avoid the classic “banana” posture. That is why posterior pelvic tilt exercises are included, as they are very useful for teaching you how to position the hips and maintain cleaner alignment during the isometric hold. Try to transfer that feeling to the Back lever: ribs under control, glutes active, and the lower back without excessive arch.
Estimated end of the plan
Choose a valid date to preview your plan.
This date reflects the planned duration, not a guaranteed date for completing Backlever. Your progress may take additional weeks.
03 / Calisteniapp
Your first session, step by step.
Here is the first session of the program, so you have a reference for how the sessions are structured.
Estimated duration of 31 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.
The exercises you will discover.
Every movement that appears at least once across the program.
Shoulder extensions on the bar
Pike on the bar
Skin the cat
Wall assisted handstand
Push-ups
Shoulder extensions on the floor
Decline push-ups
Bench dips
Incline push-ups
Short dips
Isometric push-ups
45º back lever
Assisted short handstand push-ups
Dips
Single leg back lever
Assisted handstand push-ups
Explosive push-ups
Pike push-ups
Back lever
Lean dip
Assisted handstand push-ups facing the wall
Explosive dips
Clap push-ups
Posterior pelvic tilt on the floor
Standing posterior pelvic tilt
Posterior pelvic tilt with extended arms
Shoulder extension
Understand the reason behind each step.
- With this plan you will gain the necessary skills to execute it correctly.
- We will train the back lever 3 times a week.
- The approximate duration of the training is 50 minutes and we recommend that you use breaks between 1:30 and 2:30 If the routines are easy for you, use shorter breaks, but if you find that it is difficult for you or you are stagnating, resort to increasing the rest time, up to a maximum of 3 minutes between series and exercises.
They train with Calisteniapp.
App reviews already published on our website. These are not specific to this program.
The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
From “one day” to your first session.
Download Calisteniapp on your phone.
Find Backlever and check its access options.
Review the terms shown in the app and start the first phase.
If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.
Before you start.
This program is recommended for beginners with some basic and intermediate athletes.
Every step counts.
Start with preparation. Follow the path. Give your progress time.
Available in Calisteniapp for iOS and Android.