Straddle Planche 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Straddle Planche is an advanced bodyweight exercise that primarily targets the abs while also engaging the shoulders as a secondary muscle group. It involves lifting the body off the ground in a push-up position and spreading the legs apart into a straddle, requiring exceptional core strength, balance, and shoulder stability. Performed without any equipment, it challenges the muscles isometrically, demanding full-body control and coordination to maintain a straight, parallel-to-the-ground posture.
How to Perform
Start in a push-up stance with your hands aligned beneath your shoulders.
Lean your body weight forward onto your arms, keeping them fully extended.
Tighten your abdominal muscles and lift your legs, extending them outward into a wide straddle.
Keep your body straight from head to heels, ensuring it remains parallel to the floor.
Maintain this elevated position, focusing on core and shoulder stability.
Gradually lower your legs back down with control to return to the original starting stance.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on engaging your core fully before lifting your legs.
Keep your shoulders pressed down and away from your ears to avoid tension.
Distribute your weight evenly across both hands.
Start with shorter holds and gradually increase duration as strength improves.
Practice wrist mobility and strengthening to prevent strain.
Maintain a straight body line; avoid sagging hips or arching your back.
Warm up your shoulders, wrists, and core thoroughly before attempting.
Use progressions like tuck planche or straddle lean to build strength safely.
Breathe steadily to maintain stability and reduce fatigue.
Focus on quality of hold rather than maximum duration.
How Not to Perform
Do not let your hips sag or your lower back arch excessively.
Do not bend your arms; keep them fully extended to maintain proper form.
Do not shift weight unevenly onto one hand.
Do not hold your breath; maintain steady breathing throughout.
Do not lift your legs without engaging your core first.
Do not rush into long hold times before building strength gradually.
Do not ignore wrist and shoulder warm-ups.
Do not compromise body alignment to achieve a higher lift.
Do not let your head drop or crane upward; keep it in line with your spine.
Do not perform on an unstable surface; always use a flat, secure area.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
