Strength Training · Calisthenics
Planche Lean
The Planche Lean is a straight-arm hold with your shoulders forward of your hands and your feet grounded. It builds shoulder strength and whole-body control for planche progressions.
- Intermediate
- Low injury risk
- Rest 1 min
How to do it
- Place your hands shoulder-width apart on the floor from a kneeling position, with fingers forward or slightly outward.
- Extend your legs into a high plank.
- Push the floor away to spread your shoulder blades.
- Shift your shoulders forward beyond your wrists while keeping your toes grounded.
- Hold this position with straight elbows and your body aligned from head to heels.
- Shift your shoulders back over your wrists.
- Lower your knees to the floor.
Form cues
- Press through your fingertips.
- Keep your neck long.
- Breathe steadily throughout the hold.
Common mistakes
- Letting your hips sagTuck your pelvis slightly to bring your ribs and hips into alignment.
- Bending your elbowsReduce the forward lean until you can maintain straight arms for the entire hold.
Safety
Leaning forward places substantial pressure on your wrists and straight arms. Increasing the lean too quickly or continuing through fatigue can strain your wrists, elbows, or shoulders.
- Warm up your wrists with gentle, supported forward-and-back rocks.
- Increase your forward lean in small increments across sessions.
- Use a nonslip surface so your hands and feet stay secure.
- End the hold if you feel joint pain or lose control of your position.
If you have ongoing wrist, elbow, or shoulder symptoms, get advice from a physiotherapist before practicing forward-loaded holds.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 3–4
- Target
- 10–20 seconds
- Rest
- 1 min
Choose a lean that leaves a few seconds of controlled holding time in reserve.