7 Best Inversion Boots Exercises that Are Injury Free

four beautiful girl friends hanging upside down in a park

Inversion boots, also known as gravity boots, have been around for decades. They are once again gaining attention and popularity as more fitness enthusiasts turn to this unique piece of equipment to work out without back strain. Most inversion boots come with a sturdy bar that’s used in conjunction with the boots to suspend yourself upside-down.

Inversion boots offer an innovative and easy workout for your abs, legs, arms, and more that you can’t replicate on any machine you could find in your gym. This type of equipment also gives you a vast range of motion and better resistance compared with other muscle exercises. Here are some of the best inversion boots exercises, ranked in order of difficulty.

#1. Full Inversion Workout

The full inversion workout is the most basic of many inversion boots exercises you can master. This exercise is best for relieving pain from compressed or ruptured discs in the spine, and general back pain. These problems are common among athletes, especially those who run and play basketball.

The full inversion training is simple: hang upside-down using the gravity boots. Then, stretch toward the floor as much as you comfortably can by extending your arms towards the floor. Your feet should be about hip-width apart in the gravity boots. This move will extend your shoulders, back, arms, hips, and abs to align everything. This stretch is the perfect introduction to using your gravity boots and should provide pain relief and comfort to any user of any age or size. If you feel any pain, stop stretching right away.

#2. Lat(eral) Push

The lat push, “lat” standing for your lateral muscles in your back, is a basic technique that works out your back. This exercise is an easy way to improve your posture. While you put this set into practice, you are building up your back muscles while relieving tension.

To perform the lat push, begin with the full inversion position. Push your palms upward toward your gravity boots. This exercise will engage your lateral muscles.

#3. Three-Point Hang Exercise

This move is adapted from the full inversion stretch with a simple change. To begin, start with the full inversion position. However, separate your gravity boots at a wider width than the basic full inversion position.

While hanging upside-down, flex your abdomen to bring your upper body up to the bar. Hold the bar with your left hand while letting your right arm hang toward the floor. Hold the position for about 10 seconds. After that, switch to your right hand on the bar.

The three-point hang exercise is one of the best inversion boots exercises for improving flexibility and stretching the back. You’ll feel a deep pull in the sides of your ribcage and your armpit area, relaxing and stretching your latissimus dorsi muscles. This exercise also helps with building muscle in the shoulders and abs.


Image Source: Wikipedia

#4. Inverted Crunches

Crunches are similar to sit-ups. While sit-ups train the hip flexors, abs, lower legs, and lower back, the crunch only focuses on the abdominal muscles. This exercise is like a half sit-up, as you are not following through with the entire motion.crunchvssitupLeft- crunch; right- sit-up. Image source: OnTimeFeed.

The inverted ab crunch is an easy way to boost your abdominal training workout. That’s because gravity works against you. Your calves, quads, and hamstrings will need to stabilize you and hold you in place to control the full crunch motion.

To do an inverted crunch, begin in the full inversion position. Place your hands behind your head with your elbows to the side. Pull your abs inward and curl up toward the bar.

You do not need to reach the high bar. You only want to engage your abs so you will not even reach a 90 degree angle. Hold the position for a few seconds and return to the full inversion stretch.

#5. Inverted Sit-Ups

young girl standing upside down on the ceiling of her kitchen

One of the most popular inversion boots exercises is the inverted sit-up. Inverted sit-ups are a great way to engage the core and improve strength. In this exercise, gravity offers the best possible resistance during your workout to maximize your efforts.

The inverted sit-up begins with the full inversion position with your body and arms stretched toward the ground. The next step is engaging your core upward as with a regular sit-up. The goal is to touch the bar with both hands.

#6. Inverted Sit-Ups with Dumbbells

When you’re ready to increase the difficulty of the popular inverted sit-up, you can make your workout harder. This advanced practice involves holding a dumbbell or weighted disc in both hands.

Hold the dumbbell against your chest through the entire exercise. Make sure you engage your core and pull yourself upward. Pause when you approach the bar before returning to the full inversion.

The addition of the dumbbell significantly increases the resistance of this exercise. Make sure you are comfortable performing regular inverted sit-ups before you add weight to your workout.

#7. Inverted Squats

While most people use inversion boots exercises to work out their core, you can also use gravity boots to work out your legs and glutes. The best training for building muscle in the lower back, glutes, and legs is the inverted squat.

To perform an inverted squat, begin with the full inversion position. Next, flex your knees to bring your upper body toward the bar. When you do this, take care to move your hips as little as possible.

You will also want to focus your efforts on your lower back and glutes. Maintaining proper form during the inverted squat is the most effective way to avoid an injury.

#8. Holding Position / Inversion Boots Planks

This position is one of the more difficult inversion therapy exercises that takes some practice to master. The holding position, also known as inverted planks, begins with the same basic move as an inverted sit-up.

You will hang from the bar from your boots and bring your torso upwards by reaching towards your toes in the gravity boots. Instead of reaching for the bar with your hands, you will stop once you reach a 90-degree angle. Hold the position for 10 seconds without moving.

This demanding exercise challenges your abs more than anything. Because it can be hard to master this move, even with experienced gravity boot practitioners, you may find it helpful to practice with regular, on-the-ground planks before trying the upside-down planks.

If you try this exercise before you’re ready, you run the risk of an injury. To reduce this risk, return to a full inversion if it’s painful to hold the L position.

Inversion Table vs. Gravity Boots

Inversion Table

  • More support offered, as weight is distributed amongst not just the ankles, but the backrest as well.
  • Adjustable positions (not limited to full inversion.)
  • Takes up more space, even when foldable.
  • Prices vary depending on quality, however it is difficult to find an inversion table for less than $100. 
  • Fully inverted position is easily achievable.
  • Provides pain relief.
  • Elongates the spine, reversing the effects of gravity. 
  • Ability to workout.

Gravity Boots

  • Small, easy to store.
  • Usually costs under $100. 
  • Ankles are only supported body part, so they are under stress. 
  • Fully inverted position is easily achievable.
  • Provides pain relief.
  • Elongates the spine, reversing the effects of gravity. 
  • Ability to workout.


Inversion tables and gravity boots are both great ways to practice inversion therapy, whether you are looking at it for exercise or comfort through stretching. Talk to your doctor about which inversion therapy machine is right for you, as using the wrong machine or inverting incorrectly could do more harm than good. If you are looking for a more economically-friendly, space-saving inversion therapy method, gravity boots are most likely your best option. If you require more support and are willing to spend a bit more, inversion tables (or inversion chairs) are the right choice for you. All in all, any licensed inversion therapy machine will help you reap the benefits of inversion from the comfort of your own home. 


Inversion boots are a great way to mix up your workout routine, engage your core, and relieve disc and back pain. When done correctly, these inversion boots exercises are safe and effective without any risk of injury to the participant. On top of the benefits of inversion, an owner of gravity boots can also store their inversion therapy equipment securely and easily, and keep their wallet happy. 

Do you have inversion boots techniques you'd like to share? Please leave a comment to let us know your favorite way to maximize inversion boots exercises.

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Steven D. Schiller -

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