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.
You may also like
Variations and exercises that train similar muscles.
BeginnerSkin the cat on rings
Abs ∙ Anterior Deltoid ∙ Hip Flexors
IntermediateAdvanced l-sit on parallel bars
Abs ∙ Triceps ∙ Hip Flexors
BeginnerKettlebell deadlift
Lumbar ∙ Glutes ∙ Hamstrings
BeginnerRing support knee raises
Triceps ∙ Abs ∙ Hip Flexors
IntermediateOne arm hanging leg raises
Forearms ∙ Obliques ∙ Abs
Beginner180º leg assisted side vault
Triceps ∙ Lower Chest ∙ Lumbar