Balance · Calisthenics
Tuck Elbow Lever - The complete guide
The tuck elbow lever balances the entire body on the elbows pressed against the stomach - a unique balance exercise that builds core control and prepares you for the planche family.
How to perform it
- 1Squat down or bend forward and place your hands on the floor in front of you
- 2Place your elbows against the inside of your thighs or stomach, close to the hips
- 3Lean your weight forward over your hands while lifting your feet off the floor
- 4Tuck your knees to your chest to hold your balance
- 5Hold the position with the elbows as a stable contact point against the body
Common mistakes
⚠️ The elbows slide away from the body instead of staying a fixed contact point
⚠️ Too little forward lean, making it impossible to lift the feet
⚠️ Attempting it without sufficient wrist mobility and strength
Progression - the path to mastering it
1. Wrist mobility and pseudo planche lean
2. Crow pose attempts (feet close together)
3. Tuck elbow lever hold 3-5 seconds
4. Tuck elbow lever hold 10+ seconds
5. Straddle elbow lever
FAQ
What's the difference from crow pose in yoga?
They're very similar - the elbow lever in a calisthenics context is often used as a direct precursor to the planche family, with the same balance mechanics.
Exactly where should the elbows be placed?
Typically right above the hip or against the lower stomach - experiment a bit to find the point where balance feels most stable for your body.
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