Body Lever
Every muscle through your core and bodyline will fight against gravity to perform this bodyweight exercise. Also known as the Dragon Flag, Body Levers will put your hollow body holds to the test, as well as prepare you for front levers, back levers, and other advanced calisthenics.
- Type Of Exercise: Strength
- Muscles: Abdominals
- Difficulty: Moderate
- Equipment: Other
How To Body Lever
- Lie on your back, with your grip on a fixed object overhead–the bottom rung of stall bars or a braced partner’s ankles work well.
- Squeeze your core and remove the space between your low back and the floor. Engage your glutes and legs fully and point your toes.
- Pull your straight body up to a candlestick position, supported by your grip and shoulders, with legs extended upwards, glutes and core strongly contracted.
- Keep your legs extended long with straight knees.
- Press your hips strongly forward and slowly lower your body with control to the floor.
- Keep your body straight with posterior pelvic tilt (PPT) throughout.
- Do not allow your hips to pike at anytime and aim to touch down one vertebrae at a time.
- Repeat for reps.
- Exercise: Negative Single Leg Body Lever
- Type of Exercise: Strength
- Muscles: Abdominals
- Difficulty: Moderate
- Equipment: Anchor
- Exercise: Vertical Body Lever
- Type of Exercise: Strength
- Muscles: Abdominals, lats
- Difficulty: Moderate
- Equipment: Anchor
