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Back lever: spot and fix your mistakes
In the back lever, SkillTrack checks three mistakes: sagging hips, piked hips, and bent knees. Each has a different cause and needs a different exercise. SkillTrack is a web app that analyzes your phone video on your device and tells you which of these mistakes you have.
How do I spot a mistake in my back lever?
A video of yourself shows which point is off:
- Hips sag: the core lacks tension and the lower back arches (at the full stage).
- Hips pike: the legs hang lower than the upper body (at the full stage).
- Knees bent: the lever gets shorter than the stage asks for (straddle and full).
Why do my hips sag in the back lever?
Not enough core tension. Tuck your pelvis under, belly and glutes tight, push your shoulders forward and down.
These exercises help against sagging hips
- Hollow Body Hold: active belly tension while lying down, which later keeps the body in line.
- Push-up Plus: push your shoulder blades forward so your back does not fall into an arch.
- Shorter stage with a tucked pelvis: hold one stage easier, but with a flat back.
Why do my hips pike in the back lever?
The lever is too long for your glutes. Glutes tight, stretch your legs back and up, otherwise take one stage easier.
These exercises help against piked hips
- Shorter lever with tight glutes: hold an easier version, but with straight hips.
- Prone leg raise: glutes and hamstrings extend the hips against gravity.
- Reverse Plank: glutes and hamstrings in a straight body line.
Why are my knees bent in the back lever?
Bent knees make the lever shorter. Straighten your knees, point your toes. If that doesn’t work, open your legs wider.
These exercises help against bent knees
- Wider straddle instead of bent knees: shorten the lever without giving up straight knees.
- Reverse Plank with straight legs: keep your legs straight and tight while the rest works.
- Hollow Body Hold with straight legs: core tension with fully straight legs and pointed toes.
How does SkillTrack check your back lever?
You film yourself with your phone from the side or pick an existing video. The analysis runs on your device: the video and body points never leave it.
SkillTrack detects the angle you filmed from and only checks mistakes that can be measured from that angle. If the angle doesn't fit, the app rejects the recording instead of judging wrongly.
You get the finding in one sentence, the reason behind it, and matching exercises.
What comes next?
In SkillTrack, the path to the back lever has four stages: tuck, advanced tuck, straddle and full. Which mistakes are measured depends on the stage.
What does SkillTrack cost, and what can it not do?
- Free: every skill for 7 days from your first result, as often as you like.
- After that, currently a one-time payment of €9.99 (founder price), no subscription. Then you can keep checking as often as you like, for every skill.
- SkillTrack does not replace a coach and is not a medical product.
- You need a phone with a camera or an already filmed video. On first start the app downloads the recognition model once.
Frequently asked questions
Is there an app that analyzes my back lever from a video?
Yes. SkillTrack analyzes a phone video of your back lever and names the mistake, the reason behind it, and matching exercises. The analysis runs on your device.
Which back lever mistakes does SkillTrack detect?
Sagging and piked hips (at the full stage) and bent knees (straddle and full).
Which back lever stages does SkillTrack cover?
Tuck, advanced tuck, straddle and full. At tuck and advanced tuck the app checks your arms and whether you are level; from straddle on also hips and knees.
Is my video uploaded?
No. The video and the calculated body points do not leave your device. The only exception is if you yourself send a recording to the provider for troubleshooting.
What does SkillTrack cost?
Every skill is free for 7 days from your first result, as often as you like, with no account and no payment details. After that, SkillTrack currently costs €9.99 once, with no subscription.
Does SkillTrack replace a coach?
No. SkillTrack shows you which mistake is in your video and lists exercises for it. It is not a medical product.
Check my back lever in SkillTrack
Last updated: 31.10.2026