> ## 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-support side angle
> Novice · Static · Unilateral. Strength, flexibility
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Static |
| **Symmetry** | Unilateral |
| **Athlete** | Stacy |
| **Video length** | 33 s |
## Technique
1. Stand up, step the feet apart a little wider than shoulder width, turning the right foot out 90 degrees and the left foot in slightly.
2. Bend the right knee to 90 degrees and reach the arms out from the shoulders ( Warrior 2 pose).
3. With an exhale, bend at the right hip, taking the upper body to the side and the right elbow to the top of the right knee.
4. Reach the left arm over the ear and gaze past the arm and toward the top hand.
5. Hold for 5 breaths.
6. Stand up, rotate the feet and repeat on the other side.
## Form tips
* Avoid collapsing into the front shoulder (resting on knee) by pressing down into the elbow and lifting the opposite shoulder up.
* Keep the chest and hips opening to the side. Avoid collapsing the chest or hips toward the floor.
* Keep the weight evenly distributed across both feet, taking care to keep the whole back foot grounded if possible.
* Create a straight line from the top wrist to the back ankle
* For tight shoulders, reach the top arm straight up and emphasize the opening of the chest to the side.
* Keep the ankle, knee and hip aligned as you bend the knee.
**Logging:** Work each side for the time indicated.
## Muscles
Strength
- Quadriceps
- Glutes
- Hamstrings
- Pelvis
- Hip adductors
Flexibility
- Neck
- Abs
- Quadriceps
- Glutes
- Hamstrings
- Hip adductors
* Rectus femoris
* Vastus medialis
* Vastus intermedius
* Vastus lateralis
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
## Equipment
## Appears in
## Progressions
Novice
## Regressions
Beginner
Beginner
Beginner
Novice
Novice
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/elbow-support-side-angle-e0uz). 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.
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