PlanWorkouts

Exercise 3300 · REF LYJodFS

Lean Planche exercise animation

Lean Planche

Category
Waist
Equipment
Body Weight
Target
Abs

The lean planche is an entry-level progression toward the full planche, leaning the shoulders forward over the hands to start shifting body weight onto the arms and shoulders instead of the legs. It builds the wrist, shoulder, and core strength needed for harder planche progressions without requiring anywhere near full-planche strength yet.

How to Do the Lean Planche

  1. Start in a push-up position with your hands shoulder-width apart and your body straight.
  2. Engage your core and slowly shift your weight forward, bringing your shoulders past your hands.
  3. Keep your elbows slightly bent and your body straight as you lean forward.
  4. Hold this position for a few seconds, then slowly return to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Lean Planche primarily targets the Abs, with Shoulders as the primary synergist muscle group, along with the Chest, Triceps.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Lean Planche work?
The Lean Planche primarily targets the abs, with the shoulders and chest, triceps assisting.
What equipment do I need for the Lean Planche?
The Lean Planche is done with no equipment — just body weight.
What's a good alternative to the Lean Planche?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.