Elbow Lever
Explanatory Video
Description
The Elbow Lever is a static balance move where the body is held horizontal to the ground, supported by the elbows tucked into the midsection.
- Setup: Place your hands on the floor with fingers pointing backward or slightly outward.
- Placement: Lean forward and tuck your elbows firmly into your lower abdomen or hip bones.
- Transition: Shift your weight forward onto your arms while simultaneously lifting your legs off the ground.
- Hold: Engage your core and back muscles to keep your body in a straight, horizontal line parallel to the floor. Keep your head up and look forward.
Difficulty & Category
Intermediate
Isometric
Affected Muscles
Rectus Abdominis
Erector Spinae
Triceps Brachii
Deltoid (Anterior)
Flexor Carpi Radialis
Body Areas
Core
Back
Arms
Shoulders
Forearms
Equipment
Parallettes
Progressions
The Tuck Planche is an advanced isometric exercise that requires significant upper body and core strength. To perform this exercise, start by placing your hands shoulder-width apart on the ground. Lean forward, lifting your feet off the ground while tucking your knees towards your chest. Your back should be parallel to the ground, and your arms should remain straight. Hold this position, keeping your core engaged and your body stable.
Isometric
Intermediate
Similar Exercises
A bodyweight exercise that engages the chest, arms, and core, performed by lowering and pushing up the body.
Dynamic
Beginner
The Advanced Tuck Planche is a challenging exercise that targets the upper body and core. Begin by positioning yourself in a tuck planche position, with your hands on the ground and knees tucked into your chest. Your arms should be straight, and your body should be parallel to the ground. Engage your core and maintain a straight line from your shoulders to your wrists. Hold this position, focusing on balance and control. This exercise requires significant upper body strength and core stability.
Isometric
Intermediate
Regressions
Pseudo pushups are a variation of the traditional pushup that emphasizes the anterior deltoids and pectoral muscles. To perform this exercise, start in a standard pushup position with your hands placed slightly wider than shoulder-width apart. Shift your weight forward so that your shoulders are in front of your wrists. This forward lean increases the load on the shoulders and chest. Lower your body by bending your elbows, keeping them close to your body, until your chest nearly touches the ground. Push back up to the starting position, maintaining the forward lean throughout the movement. This exercise requires significant shoulder strength and stability.
Dynamic
Intermediate
Last updated: 2/26/2026