Calisthenics Elbow Instep Lunge

How to do the Calisthenics Elbow Instep Lunge

The calisthenic elbow instep lunge is performed like an ordinary lunge with the exception of extending your body forward and putting your similar leg and elbow together as shown. Make sure not to touch your behind knee on the ground. This type of lunge is a great way to increase overall flexibility and range of motion in your lower body. This instep lunge compound exercise can be performed by the majority of the population because it is only used with bodyweight (calisthenic).

Calisthenic Elbow Instep Lunge Spotter Information:

Stand beside the exerciser making sure they perform it properly. Critique form as much as possible.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Quadricep
  • Hamstring
  • Gluteus Maximus
  • Butt
  • Bum
  • Hip Flexor

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
0 lbs15 0 lbs

What is a good starting weight?

Based on an average weight lifted of 0 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 0 lbs and aim for 12-15 reps.


Workouts Plans with Calisthenics Elbow Instep Lunge

Purpose Type Level
Strength Advanced
Sport Specific Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.