Pull · Calisthenics
Advanced Tuck Back Lever - The complete guide
The advanced tuck back lever opens the hips more than the basic tuck variation while the knees stay bent - the next step toward the straddle and full back lever.
How to perform it
- 1Start in the tuck back lever with your knees tight to your chest
- 2Gradually open your hips by moving your knees away from your chest, still bent
- 3Keep your hips level with your shoulders - no break in the line
- 4Keep your arms straight and shoulder blades active throughout the hold
- 5Hold the position without your legs falling toward full extension too early
Common mistakes
⚠️ Opening the hips too fast, before the tuck strength is solid
⚠️ Hips sag as the legs move away from the body
⚠️ Losing tension in the shoulder blades along the way
Progression - the path to mastering it
1. Tuck back lever 20+ seconds
2. Advanced tuck back lever 3-5 seconds
3. Advanced tuck back lever 10+ seconds
4. Straddle back lever
5. Full back lever
FAQ
What's the difference from the basic tuck?
The hips are more open and the legs further from the body, which increases the lever arm and makes it harder, even though the knees stay bent.
When am I ready for straddle after this?
When you can hold advanced tuck for 10-15 seconds with good control and without the hips sagging.
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