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Exercise 3298 · REF BL3GHeY

Straddle Planche exercise animation

Straddle Planche

Category
Waist
Equipment
Body Weight
Target
Abs

The straddle planche holds the body parallel to the ground, supported only by the hands, with the legs spread to shorten the lever arm and make the hold more achievable than a full planche. It's one of the benchmark static strength skills in calisthenics, building shoulder, core, and wrist strength simultaneously. Getting here takes months of progressive lean and compression work — it's not a hold to rush into.

How to Do the Straddle Planche

  1. Start in a push-up position with your hands shoulder-width apart and your feet spread wide apart.
  2. Engage your core and slowly shift your weight forward, bringing your shoulders over your hands.
  3. Bend your elbows and lower your body towards the ground, keeping your elbows close to your sides.
  4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

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

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 Straddle Planche work?
The Straddle Planche primarily targets the abs, with the shoulders and triceps, chest assisting.
What equipment do I need for the Straddle Planche?
The Straddle Planche is done with no equipment — just body weight.
What's a good alternative to the Straddle 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.