One-Leg Elbow Lever

Technique

How to perform One-Leg Elbow Lever

1. Place both palms about shoulder width apart on the floor with the fingers angled outward.
2. Bend the elbows and position them against the lower abdomen so they support the torso.
3. Lean forward over the hands while maintaining both elbow contacts.
4. Draw one knee toward the torso and extend the other leg behind you, then shift enough weight onto the hands to lift both feet.
5. Hold the trunk and extended leg near horizontal, keeping the pelvis steady while balancing through the palms.
6. Return the feet to the floor under control and reset before switching the tucked leg.

Programming relevance

Muscles involved

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.