{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "erector-spinae",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "balance",
      "strength"
    ],
    "movement_patterns": [
      "anti-extension",
      "balance"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat",
      "parallettes"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "2531"
  },
  "id": "oec:elbow-lever",
  "instructions": {
    "setup": [
      "Kneel on the floor and place your hands flat with fingers turned outward or backward toward your feet.",
      "Bend your elbows and firmly nest them into your lower abdomen or right inside your anterior hip bones.",
      "Lean forward, shifting your center of mass over your hands while keeping your chest open."
    ],
    "steps": [
      "Slowly lift your feet off the floor by shifting your weight forward onto your hands.",
      "Extend your legs fully behind you, squeezing your glutes and core to keep your body in a straight horizontal line parallel to the ground.",
      "Hold the horizontal position for the prescribed duration while maintaining balanced pressure through your palms and fingers.",
      "Gently lower your feet back to the floor to exit the hold."
    ],
    "breathing": "Maintain steady, shallow diaphragmatic breathing throughout the hold without relaxing abdominal brace.",
    "cues": [
      "Lean forward past your hands",
      "Lock elbows into the hips",
      "Point your toes and squeeze the glutes"
    ],
    "common_faults": [
      {
        "fault": "Not leaning far enough forward, causing the legs to remain heavy and touch the floor.",
        "correction": "Shift your shoulders forward over your fingertips to counterbalance the weight of your lower body."
      },
      {
        "fault": "Elbows slipping off the torso during the lift.",
        "correction": "Dig the elbows firmly into the abdomen or against the pelvic bones before lifting the feet."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure adequate wrist mobility before performing on flat ground, or use parallettes to reduce wrist strain."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Elbow Lever",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: elbow lever",
        "url": "https://wger.de/en/exercise/2531/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "ege"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:frog-stand"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "supinated"
    },
    "position": "prone"
  },
  "status": "active",
  "summary": "A calisthenics isometric balance hold where the body is suspended horizontally above the floor with the elbows tucked into the torso."
}