Straddle Planche
Description
The straddle planche is an advanced bodyweight exercise that requires significant upper body and core strength. The goal is to hold the body parallel to the ground in a horizontal position, with the legs straddled apart and the arms extended straight out in front of the body. This exercise is often used in gymnastics and calisthenics training to develop full-body strength and control.
Muscle Group
Equipment Required
Straddle Planche Instructions
- Start in a squatting position with your feet shoulder-width apart.
- Place your hands on the ground in front of you, shoulder-width apart.
- Slowly lift your feet off the ground and straighten your legs, keeping your hands on the ground.
- As you straighten your legs, lean forward and lift your hips up, keeping your back straight.
- Continue to lean forward until your body is parallel to the ground.
- Hold this position for as long as you can, aiming for at least 10 seconds.
- To come out of the position, slowly lower your feet back to the ground and stand up.
Straddle Planche Form & Visual
Straddle Planche Benefits
- Strengthens the core muscles
- Improves upper body strength and stability
- Increases shoulder and wrist flexibility
- Enhances overall body control and balance
- Challenges the mind-body connection
Straddle Planche Muscles Worked
- Pectoralis major
- Deltoids
- Triceps
- Abdominals
- Obliques
- Quadriceps
- Glutes
Straddle Planche Variations & Alternatives
- Full planche
- Half planche
- Tuck planche
- Advanced tuck planche
- Straddle planche push-ups
- Planche leans
- Planche press
