Exercises / Intermediate
Elbow supported partial front split
- Hamstrings
- Hip Flexors
- Glutes
- Lumbar
- Quadriceps
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 5
- Equipment
- Bodyweight
01 / Steps
How to do it
On the ground, place one knee in front with the knee bent and extend the other one backwards.
Raise the hips and bend the torso, placing the elbows and forearms on the ground.
Maintain this position for a certain amount of time.
02 / Muscles
Muscles worked
Hamstrings
Hip Flexors
Glutes
Lumbar
Quadriceps
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength1
- Explosivity0
- Technique40
- Cardio0
- Mobility50
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
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Variations and exercises that train similar muscles.
BeginnerSide split stretch
Quadriceps ∙ Hamstrings
BeginnerHip flexor stretch
Hip Flexors
IntermediateWall climb
Triceps ∙ Abs ∙ Lumbar
IntermediateSuperman push-ups
Triceps ∙ Anterior Deltoid ∙ Lumbar
IntermediateBarbell row
Biceps ∙ Lats ∙ Lower Trapezius
IntermediateHamstring stretch in partial front split
Glutes ∙ Hamstrings ∙ Lumbar