Strength Training · Calisthenics · Gymnastics
Straddle Planche
The Straddle Planche is an advanced straight-arm balance with your body horizontal and legs spread wide. It trains shoulder and arm strength while challenging full-body control.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 2 min
How to do it
- Crouch with your palms shoulder-width apart on the floor, fingers pointing forward or slightly outward.
- Straighten your elbows.
- Lean your shoulders forward past your wrists.
- Lift your feet into a tucked balance.
- Extend your legs into a wide straddle at hip height.
- Hold your torso and legs parallel to the floor.
- Draw your knees back toward your chest.
- Lower your feet to the floor under control.
Form cues
- Push the floor away.
- Reach through your toes.
- Press through your fingertips to balance.
- Keep breathing during the hold.
Common mistakes
- Sagging lower backTighten your abdomen and glutes to keep your pelvis aligned with your torso.
- Hips rising above the shouldersUse a shorter leg extension until you can maintain a level body position.
- Bending the elbowsReturn to a tuck progression that you can support with straight arms.
Safety
The forward lean places substantial load on your wrists, elbows, and shoulders, especially when fatigue reduces control. Losing balance can cause a face-first fall.
- Attempt this only after developing a controlled advanced tuck planche.
- Warm up with wrist movements and progressively deeper supported leans.
- Use a firm, nonslip surface with clear space ahead of you.
- Keep your elbows at their natural straight position rather than forcing them backward.
If you have wrist, elbow, or shoulder pain or a history of instability, use a supported progression and seek guidance from a physiotherapist before attempting this hold.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 3–4
- Target
- 3–8 seconds
- Rest
- 2 min
End each hold while you still have enough control to exit smoothly.