Half Lay Planche
How to do Half Lay Planche?
The half lay planche is an intermediate-to-advanced progression that bridges the gap between the advanced tuck planche and the full planche. In this variation, the legs are extended but bent at the knees, reducing leverage while still requiring significant core, shoulder, and wrist strength. The half lay position helps athletes build balance, control, and endurance before transitioning to the full planche.
Check out our ▶️ planche training routine to unlock the full planche!
The equipment used is the ▶️ Premium Parallettes Pro from GORNATION --> For 10% off use discount code CS10.
CREDIT: This video was prepared in collaboration with calisthenics athlete Simon Imhäuser who was performing the exercise in the video and calisthenics coach Daniel Flefil who shot and edited the video.
Steps to Perform a Proper Half Lay Planche
1. Start in an Advanced Tuck Planche Position
• Place your hands shoulder-width apart on the floor or parallettes.
• Keep your arms straight and engage your shoulders by protracting the scapula (pushing them forward).
2. Shift Your Weight Forward
• Lean your shoulders further over your hands to adjust your center of gravity.
• Keep your elbows fully locked and wrists engaged.
3. Extend Your Legs While Keeping Knees Bent
• Gradually straighten your legs, but keep your knees slightly bent to reduce leverage.
• Point your toes and engage your glutes to maintain proper form.
4. Engage Full-Body Tension
• Tighten your core, glutes, and lower back to keep a stable position.
• Keep your hips aligned with your shoulders—avoid sagging or arching.
5. Hold the Position
• Focus on scapular protraction and arm lockout to maintain control.
• Start with short holds (5-10 seconds) and gradually increase the duration.
6. Lower Back to the Starting Position
• If fatigued, slowly bring your legs back to the ground rather than collapsing.
Benefits of the Half Lay Planche
✅ Develops Shoulder and Core Strength – Essential for advanced calisthenics movements.
✅ Improves Balance and Control – Reinforces protraction, body tension, and coordination.
✅ Builds Wrist and Grip Strength – Prepares the body for longer holds and dynamic movements.
✅ Great Transition to Full Planche – Helps athletes progress safely and efficiently.
✅ Minimal Equipment Needed – Can be performed on floor, parallettes, or rings.
Common Mistakes to Avoid
🚫 Bending the Arms – Keep elbows locked to prevent bicep fatigue.
🚫 Shrugging Shoulders – Always protract your scapula to maintain stability.
🚫 Rushing the Progression – Build strength in each phase before advancing.
🚫 Losing Core Engagement – Keep your core tight to prevent hip sagging.
🚫 Holding Your Breath – Stay relaxed and breathe steadily for better endurance.
Tips for the proper execution of Half Lay Planche
Engage Full-Body Tension – Keep everything tight to maintain stability.
Protract Your Shoulders – Push your shoulder blades forward to stay in control.
Avoid Sagging Hips – Keep your hips in line with your shoulders at all times.
Focus on Wrist Strength – Strengthen your wrists beforehand to avoid injury.
Breathe Steadily – Controlled breathing helps with endurance and balance.
Muscles worked when doing Half Lay Planche
Primary Muscles
•Shoulders (Deltoids) – Take on most of the body weight.
• Core (Rectus Abdominis, Transverse Abdominis) – Provides stability and control.
•Serratus Anterior – Assists with scapular protraction and shoulder engagement.
Secondary Muscles
•Triceps – Keeps the arms straight and stable.
• Wrists and Forearms – Handle the force distribution and balance.
• Glutes and Hip Flexors – Maintain proper leg positioning and alignment.
Primary Muscle(s):
Anterior delt
Upper chest
Secondary Muscle(s):
Forearm
Lower back
Equipment needed for Half Lay Planche
Adjust the difficulty of Half Lay Planche
How to make Half Lay Planche harder?
How to make Half Lay Planche easier?
How to make Half Lay Planche harder?
To make Half Lay Planche harder:
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Increase Hold Time • Aim for 20-30 seconds per hold before progressing to the next level.
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Extend the Legs Further • Slowly straighten your knees toward a full planche position.
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Perform Half Lay Planche Push-Ups • Lower your body slightly and push back up while maintaining the position.
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Use a Weighted Vest • Adding weight builds strength and endurance for transitioning to the full planche.
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Train on Gymnastics Rings • Performing the half lay planche on rings introduces instability, increasing difficulty.
How to make Half Lay Planche easier?
To make Half Lay Planche easier:
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Use a Resistance Band for Support • Attach a resistance band to a pull-up bar and place it under your hips to reduce the load.
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Train the Advanced Tuck Planche First • Ensure you can hold the advanced tuck planche for 15+ seconds before progressing.
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Use an Inclined Surface • Practicing on a low incline can help you develop strength gradually.
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Perform Partial Holds • Instead of fully extending your legs, gradually straighten them over time.
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Strengthen Your Wrists and Shoulders • Perform planche leans, handstand push-ups, and wrist exercises to build endurance.
