Description

The elbow lift - reverse push-up is a challenging bodyweight exercise that targets the glutes and hip flexors while also engaging the core muscles for stability.

Starting Position

Start in a plank position with your hands directly under your shoulders and feet hip-width apart. Engage your core and glutes to maintain a straight line.

Technical Execution

Lower your body towards the floor by bending your elbows while keeping your elbows close to your body. Push through your hands to lift your body back up.

Range of Motion

Focus on achieving a full range of motion by lowering your body until your chest almost touches the floor and fully extending your arms at the top.

Variations

To make it easier, you can perform this exercise on an incline surface. To make it more challenging, elevate your feet on a bench or add a resistance band around your wrists.

Common Mistakes

Common mistakes include arching the back excessively, shifting the weight to the shoulders, and not engaging the glutes throughout the movement.

Practical Advice

Focus on maintaining a straight line from head to heels, squeeze your glutes at the top of the movement, and control the descent phase to avoid injury.

Additional Notes

This exercise requires a good level of core strength and hip stability. It's important to start with proper progressions to build up to the full movement.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

glutes

Secondary Muscles

hip flexors