Straddle Planche
Description
The straddle planche is an advanced planche progression where you hold your body horizontal with legs spread wide (straddled) rather than together. The wider leg position shortens the lever arm compared to a full planche, making it slightly easier — but still an elite-level hold that demands extraordinary strength.
Muscle Group
Equipment Required
Straddle Planche Instructions
- Master the tuck/frog planche first.
- Position your hands shoulder-width apart on the floor or parallettes. Fingers turned out.
- Protract your shoulders (push the floor away). Lock arms straight.
- Lean forward and lift your feet off the floor.
- Extend your legs out to the sides in a wide straddle, keeping them parallel to the floor.
- Your body should be horizontal with legs spread wide.
- Hold for as long as possible. A 10-second hold is advanced.
- Progress toward full planche by gradually bringing legs closer together.
Straddle Planche Form & Visual
Straddle Planche Benefits
- Advanced planche progression
- Builds extraordinary shoulder and core strength
- Shorter lever arm than full planche
- Stepping stone to full planche
- No equipment needed
- Impressive calisthenics achievement
Straddle Planche Muscles Worked
- Anterior deltoid (extreme demand)
- Pectoralis major
- Serratus anterior
- Core (extreme demand)
- Hip abductors (straddle hold)
- Triceps brachii
- Wrist flexors
Straddle Planche Variations & Alternatives
- Full Planche (harder)
- Frog Planche / Tuck Planche (easier)
- Lean Planche (beginner)
- Straddle Maltese (ring version)
- Straddle Planche Push-Up
