One-Leg Elbow Lever

Technique

How to perform One-Leg Elbow Lever

1. Place your hands shoulder-width apart on the floor with fingers pointing slightly outward and elbows bent to press into your lower abdomen.
2. Lean your shoulders forward past your wrists while keeping your elbows firmly wedged against your core.
3. Engage your core and extend one leg straight while ticking the other tightly to your torso and pointing your toes.
4. Shift more weight onto your hands as you lift both feet off the ground, balancing your body parallel to the floor.
5. Maintain the one-leg elbow-lever position by squeezing your glutes, quads, and core while keeping your gaze slightly ahead of your fingers for the prescribed duration.
6. Lower your feet back to the floor under control to return to the starting position.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Anterior Deltoid, Pectoralis Major Clavicular Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.