Straddle Planche
How to do Straddle Planche?
The straddle planche is an advanced calisthenics skill where the athlete holds their body parallel to the ground using only their hands, while their legs are spread apart in a straddle position. This variation reduces the leverage compared to the full planche, making it slightly easier but still requiring immense shoulder, core, and wrist strength. The wider the straddle, the more it helps distribute weight, reducing difficulty.
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 Straddle Planche
1. Start in a Leaning Plank Position
• Place your hands shoulder-width apart on the floor or parallettes.
• Keep your fingers spread wide for better grip and stability.
2. Engage Your Core and Shoulders
• Push your shoulders forward (scapular protraction) to stabilize the hold.
• Lock your elbows fully extended (no bending) to prevent fatigue.
3. Lift Your Feet Off the Ground
• Shift your body weight forward until your feet start to lift.
• Squeeze your core and glutes to maintain a solid body position.
4. Extend Your Legs into a Straddle Position
• Spread your legs wide apart while keeping them fully extended.
• Point your toes to create more tension and stability.
5. Hold the Position
• Keep your hips, shoulders, and feet aligned parallel to the ground.
• Maintain full-body tension and balance while focusing on a steady breath.
6. Lower Back to the Starting Position
• If fatigued, slowly lower your feet to the ground rather than collapsing.
Benefits of the Straddle Planche
✅ Builds Extreme Shoulder and Core Strength – Requires intense upper-body activation.
✅ Enhances Balance and Coordination – Reinforces body awareness and control.
✅ Strengthens Wrists and Grip – Prepares the body for longer holds and dynamic movements.
✅ Essential Progression for Full Planche – Helps transition to a full planche.
✅ Minimal Equipment Needed – Can be done on the floor, parallettes, or rings.
Common Mistakes to Avoid
🚫 Bending the Arms – Keep your elbows locked to maintain proper technique.
🚫 Shrugging the Shoulders – Always protract your scapula for stability.
🚫 Rushing the Progression – Build strength gradually before advancing.
🚫 Sagging the Hips – Keep your hips aligned with your shoulders.
🚫 Holding Your Breath – Maintain steady breathing for better endurance.
Tips for the proper execution of Straddle Planche
Keep Arms Straight – Lock your elbows fully to avoid unnecessary strain on your triceps.
Protract Your Scapula – Push your shoulder blades forward to increase stability.
Spread Legs to Adjust Difficulty – A wider straddle makes the move easier, while a narrower straddle increases difficulty.
Engage Core and Glutes – Tighten your core and glutes to keep your body rigid.
Use a Slight Forward Lean – Leaning slightly forward helps maintain balance and weight distribution.
Muscles worked when doing Straddle Planche
Primary Muscles
•Shoulders (Deltoids) – The primary muscles holding the body up.
• Core (Rectus Abdominis, Transverse Abdominis) – Provides stability and balance.
• Serratus Anterior – Aids in scapular protraction and shoulder control.
Secondary Muscles
•Triceps – Helps maintain straight arms and stability.
• Wrists and Forearms – Support grip and balance.
• Glutes and Hip Flexors – Maintain leg positioning in the straddle.
Primary Muscle(s):
Anterior delt
Upper chest
Secondary Muscle(s):
Triceps
Forearm
Lower back
Equipment needed for Straddle Planche
Adjust the difficulty of Straddle Planche
How to make Straddle Planche harder?
How to make Straddle Planche easier?
How to make Straddle Planche harder?
To make Straddle Planche harder:
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Narrow the Straddle • Bringing your legs closer together increases difficulty by shifting more weight onto your shoulders.
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Perform Straddle Planche Push-Ups • Lower your body slightly and push back up while holding the straddle planche.
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Use a Weighted Vest • Adding extra weight helps build strength for transitioning to a full planche.
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Train the One-Leg Extended Straddle Planche • Extend one leg fully while keeping the other in a straddle position.
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Hold the Straddle Planche on Rings • Performing this movement on gymnastics rings adds an instability factor.
How to make Straddle Planche easier?
To make Straddle Planche easier:
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Use a Wider Straddle • The wider your legs are, the less leverage is required, making the move easier.
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Use Resistance Bands for Support • Loop a resistance band around a pull-up bar and place it under your hips for assistance.
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Practice the Advanced Tuck Planche First • Make sure you can hold an advanced tuck planche for 15+ seconds before progressing.
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Perform Straddle Planche Leans • Lean forward into a plank position to strengthen your shoulders.
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Use Parallettes for Better Wrist Positioning • Elevating your hands on parallettes can make balance easier and reduce wrist strain.
