Back lever progression: every step to a full back lever

Stop guessing which step comes next. See every move, how long to hold it, and when you are ready to move up.

Start 7 days free

The steps, from easiest to hardest

1
Skin the cat
8 reps
Put your legs through your arms and back to open your shoulders.
2
German hang
20 s
Do not move up until a German hang is comfortable for thirty seconds.
3
Tuck back lever
5 s
Use an overhand grip until level 5.
4
Skin the cat with a tuck pause
6 reps
Pause in the tuck lever as you pass through.
5
Half-lay back lever
5 s
Keep your knees bent and your hips fully open.
6
Back lever raises
6 reps
Raise your body from a German hang up to vertical, then lower back down.
7
Back lever pull-ups
4 reps
Pulling while holding the lever.
8
Back lever walk
4 reps
Keep your back lever horizontal and tight as you take small hand steps along the bar.
9
Hefesto negatives
3 reps
From the support behind the bar, braked all the way down into the back lever.
10
Hefesto
4 reps
Pull strictly from the back lever, bringing your elbows over the bar.
11
Hefesto transition isometric
2 s
The dead point where the elbows are at maximum flexion.
One-arm back lever
5 s
Hold the back lever with one arm.

How to know you are ready for the next step

You can hit the target hold time or rep count on every set, not just your best one.
Your form stays clean: body straight and tight, no swinging or arching your back.
You feel fine the next day, with no sharp pain in your shoulders, elbows, or lower back.

7 days free

Find out which step you are on

Answer a few questions and get a week built for your level.

Your week, built from your level and the equipment you have
Apollo tells you which step to train today
A rank that only moves when you do

Start 7 days free

7 days free. Then $17.90/month, or $79.90 a year. Cancel any time.

How to train it

Train the back lever two or three times a week. Keep at least one full day of rest between sessions, and spend the days between on easy pulling and pushing, like rows and push-ups, so your shoulders recover without getting weak.

Use the ready target on each step as your gate. Move up only when you can hit it cleanly, every time. If a step feels stuck, add an extra set or hold it a little longer before you try the next one, or drop back one step to build more strength.

Mistakes to avoid

Skipping the German hang step is a mistake because your shoulders need time to open up in that position, and forcing the next step too soon leads to pain. Instead, hold the hang until it feels easy and comfortable for the full target. Arching your back to make the lever look flatter is another common error; it shifts the work off your core and onto your lower back, so keep your ribs down and squeeze your abs hard.

Gripping the bar too hard or letting your elbows bend in the easier steps hides a weak link. Use an overhand grip and keep your arms straight to build the real strength. Rushing your rest days is a mistake because your muscles grow when you recover, not when you train. Give each session a day of rest, and back off for a few days if your elbows or shoulders feel sore.

Common questions

How long does it take to get a back lever?

It depends on where you start and how often you train. Some people get it in a few months, others take longer. Focus on hitting each step's target before you move on.

Do I need a pull-up bar for the back lever progression?

Yes, most steps use a bar or rings. You hang from the bar and lower into the lever position. Make sure the bar is high enough to hang from without your feet touching the floor.

Why do I need to do German hangs first?

German hangs open your shoulders and get them used to the back lever position. Skipping them can lead to pain or injury. Hold the hang until it is comfortable for thirty seconds before you move on.

What if I can't hold the tuck back lever for 5 seconds?

Stay on the previous step and build more strength there. You can also add an extra set of tuck holds, or practice the German hang a little longer. Do not rush to the next step until you can hit the target cleanly.