> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Elbow lever

> Intermediate · Static · Bilateral. Strength

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Also known as: Mayurasana, Peacock pose.

| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 10 s |

## Technique

1. From a kneeling position, place your hands close together on the floor with the fingers pointing to the sides, or towards your feet.
2. Step back into a Plank position.
3. Keeping the upper back domed, lean forward and down to place your elbows into your belly, below the ribcage.
4. Continue leaning forward while reaching the feet back until all your weight is on your hands, so that you can lift your feet and balance on your hands.

## Form tips

* If balancing is not possible, keep the feet on the floor and work to build strength in the upper body.
* To lift the legs, engage the glutes and hamstrings, and continue reaching back through the feet.
* Experiment with where your elbows need to be to create a strong fulcrum on which to balance. They may need to be closer together, or lower on the belly, to be able to balance.
* Gaze forward at a spot on the floor in front of you.

## Muscles

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          <path d="M134.88,161.73 136.11,157.99 136.32,156.89 136.34,156.06 136.15,154.93 135.19,152.15 134.76,150.44 134.63,150.96 134.37,151.51 134.07,151.93 133.60,152.41ZM69.47,151.33 68.29,154.93 68.12,155.77 68.09,156.34 68.15,157.17 68.40,158.26 69.55,161.73 70.78,152.78 69.99,152.05ZM125.45,160.72 122.11,168.19 114.22,185.35 109.47,195.47 108.38,197.94 107.38,200.45 106.52,203.00 106.15,204.29 105.70,206.19 105.38,207.95 105.06,210.31 104.82,212.69 104.49,218.17 106.15,213.98 107.29,211.53 108.53,209.13 109.71,207.07 111.27,204.55 117.01,195.94 119.66,191.64 121.65,187.95 122.58,186.07 124.29,182.25 125.08,180.30 126.50,176.36 127.73,172.35 128.60,169.03 129.18,166.43 129.90,162.50 130.45,158.54 130.74,155.55 129.95,157.10 129.33,157.96 128.82,158.50 127.95,159.22 127.00,159.85ZM74.15,159.86 74.75,163.81 75.25,166.43 75.84,169.03 76.70,172.35 77.93,176.36 78.62,178.34 80.14,182.25 80.97,184.17 82.78,187.95 83.75,189.81 85.85,193.44 88.24,197.18 93.17,204.55 95.47,208.34 96.75,210.72 97.92,213.16 98.99,215.64 99.94,218.17 99.75,214.51 99.44,210.90 99.15,208.54 98.73,206.19 98.28,204.29 97.50,201.72 96.57,199.19 95.52,196.70 83.32,170.38 79.13,161.08 76.94,159.85 75.70,158.99 74.61,157.96 74.16,157.36 73.80,156.75Z" fillOpacity="0.4" />

          <path d="M103.21,178.07 104.05,180.39 104.48,182.09 104.80,184.13 104.99,186.20 105.09,188.97 105.13,192.41 105.03,203.88 105.18,205.58 105.55,206.96 105.83,205.60 106.52,203.00 107.38,200.45 108.38,197.94 109.47,195.47 113.73,186.39 121.61,169.29 125.45,160.72 123.41,161.91 122.03,162.98 120.77,164.36 118.50,167.36 117.69,168.32 116.70,169.33 115.64,170.26 111.70,173.29 108.61,175.87 107.26,176.82 106.30,177.33 105.38,177.69 104.30,177.94ZM99.14,206.14 99.33,205.02 99.41,203.59 99.31,191.26 99.38,187.58 99.50,185.51 99.72,183.45 100.11,181.42 100.60,179.68 101.22,178.10 99.65,177.94 98.15,177.54 96.68,176.82 95.34,175.87 92.80,173.73 88.86,170.70 87.25,169.33 85.84,167.85 83.57,164.85 82.35,163.42 81.44,162.57 80.84,162.12 79.13,161.08 82.82,169.29 90.70,186.39 94.97,195.47 96.06,197.94 97.05,200.45 97.91,203.00 98.61,205.60 98.89,206.96ZM309.00,242.14 309.46,240.14 309.67,238.10 309.67,236.23 309.42,232.50 309.37,230.68 309.39,228.86 309.56,226.14 310.12,221.62 311.46,213.77 311.97,210.27 312.56,204.99 312.82,201.46 312.97,197.92 312.99,196.16 312.98,194.39 312.89,191.23 312.69,188.08 312.65,187.54 311.71,187.02 310.94,187.96 309.88,188.96 310.22,192.43 310.44,196.95 310.42,201.47 310.26,204.49 309.99,207.49 309.60,210.48 308.33,217.78 307.87,220.92 307.55,224.64 307.55,227.89 307.74,230.31 307.95,231.92 308.65,235.65 308.82,237.11 308.80,238.59 308.66,239.50 308.32,240.68 307.77,241.84 308.45,243.70ZM317.30,199.69 317.64,204.99 318.23,210.27 318.74,213.77 320.09,221.62 320.65,226.14 320.81,228.86 320.84,230.68 320.78,232.50 320.52,236.70 320.53,238.10 320.61,239.12 320.75,240.14 321.07,241.65 321.76,243.70 322.43,241.84 321.89,240.68 321.54,239.50 321.40,238.59 321.39,237.11 321.55,235.65 322.25,231.92 322.55,229.51 322.68,227.08 322.62,223.83 322.46,221.97 322.20,219.87 320.77,211.53 320.40,208.99 319.95,204.49 319.79,201.47 319.76,196.95 319.99,192.43 320.32,188.96 319.26,187.96 318.50,187.02 317.56,187.54 317.35,190.44 317.24,193.60 317.22,196.16ZM92.63,241.12 93.06,243.16 93.47,243.91 93.64,244.81 93.55,245.85 93.19,246.96 93.26,249.47 93.94,249.17 94.57,248.77 95.13,248.27 95.60,247.70 96.14,246.75 96.89,244.97 97.86,243.11 98.22,242.20 98.48,240.74 98.59,237.84 98.90,234.45 98.85,232.64 98.66,231.18 98.15,233.63 97.51,235.94 96.92,237.64 96.04,239.61 95.36,240.62 94.91,241.03 94.49,241.27 94.00,241.41 93.60,241.43 93.07,241.33ZM111.37,243.16 111.80,241.12 111.36,241.33 110.84,241.43 110.43,241.41 109.94,241.27 109.52,241.03 109.07,240.62 108.40,239.61 107.51,237.64 106.92,235.94 106.29,233.63 105.78,231.18 105.58,232.64 105.54,234.45 105.84,237.84 105.96,240.74 106.21,242.20 106.57,243.11 107.55,244.97 108.30,246.75 108.83,247.70 109.31,248.27 109.86,248.77 110.49,249.17 111.17,249.47 111.24,246.96 110.88,245.85 110.79,244.81 110.96,243.91Z" fillOpacity="0.4" />
        </g>
      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Chest</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Biceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Abs</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Obliques</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Glutes</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Hamstrings</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Spine</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Pelvis</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Hip adductors</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Anterior deltoid
  * Pectoralis major (clavicular head)
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-hands-or-body" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</span></a><a href="/collections/equipment/parallettes" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00a.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=26e3cfa1450c1804eeac014f2490914d" alt="Parallettes" noZoom className="m-0 w-full h-full object-contain" width="250" height="261" data-path="images/equipment/q00a.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Parallettes</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/biceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Biceps</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/abs" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Abs</a><a href="/collections/strength/obliques" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Obliques</a><a href="/collections/strength/spine" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Spine</a><a href="/collections/strength/pelvis" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Pelvis</a><a href="/collections/strength/hamstrings" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Hamstrings</a><a href="/collections/strength/glutes" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Glutes</a><a href="/collections/strength/hip-adductors" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Hip adductors</a><a href="/collections/strength/bent-arm" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Bent-arm</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="shapes" size={16} /> Other disciplines</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/other-disciplines/yoga" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Yoga</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-flexion-forward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion forward</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="One-arm straddle elbow lever" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e07h.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=6d954acea2c36221c06115fc449034bf" href="/exercises/one-arm-straddle-elbow-lever-e07h" width="320" height="320" data-path="images/exercises/e07h.jpg">Elite</Card>
  <Card title="Rings elbow lever" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e08p.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=1e173b4806a3f46a7205fb16ed4de906" href="/exercises/rings-elbow-lever-e08p" width="320" height="320" data-path="images/exercises/e08p.jpg">Advanced</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Frog elbow lever" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e16h.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=9961be61ee83ab64bb3d71522de88c69" href="/exercises/frog-elbow-lever-e16h" width="320" height="320" data-path="images/exercises/e16h.jpg">Intermediate</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Foot-assisted elbow lever" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e16g.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=8bae57d97d16a472021c5d521e512c50" href="/exercises/foot-assisted-elbow-lever-e16g" width="320" height="320" data-path="images/exercises/e16g.jpg">Novice</Card>
    <Card title="Planche lean" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e07x.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=7b3461280fcf4390e2b7a411540f9cbf" href="/exercises/planche-lean-e07x" width="320" height="320" data-path="images/exercises/e07x.jpg">Intermediate</Card>
    <Card title="Straddle l-sit" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0bj.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=e83f3798bf0869a6c055787e0ab6a3b5" href="/exercises/straddle-l-sit-e0bj" width="320" height="320" data-path="images/exercises/e0bj.jpg">Intermediate</Card>
    <Card title="Pseudo-planche pushup" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e083.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=3d07bc267c0f4198a7bb908cd445c97e" href="/exercises/pseudo-planche-pushup-e083" width="320" height="320" data-path="images/exercises/e083.jpg">Intermediate</Card>
    <Card title="Bottom pushup hold" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e03u.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=88956d2fb11a732077286d82d85a7b40" href="/exercises/bottom-pushup-hold-e03u" width="320" height="320" data-path="images/exercises/e03u.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/elbow-lever-e03b). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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