Shoulders · Isometric
Straddle Planche
The straddle planche is an advanced bodyweight hold where you support yourself on straight arms with your body parallel to the floor and your legs spread wide. Spreading the legs shortens the lever compared with a full planche. It demands very strong shoulders, a forward lean, tight core and well-conditioned wrists.
Also known as: Wide-leg planche, Straddle planche hold, Planche with legs apart
- Muscle group
- Shoulders
- Movement pattern
- Isometric
- Type
- Compound
- Equipment
- Bodyweight, Parallettes or dip bars (optional)
- Difficulty
- Advanced
What muscles does the straddle planche work?
Primary movers
- Anterior deltoid
- Serratus anterior
- Pectoralis major
Assisting muscles
- Biceps brachii
- Triceps brachii
- Rectus abdominis
- Lower trapezius
- Wrist flexors
- Gluteus maximus
The front delts and serratus anterior do the bulk of the work. You lean your shoulders forward past your hands, which puts your body weight in front of the support and asks the shoulders to resist being pulled down and back. Spreading your shoulder blades apart keeps the shoulder girdle strong.
The chest helps hold the arm forward, and the biceps work in a straight-arm role at the front of the elbow. The triceps keep your elbows locked, so any bend in the arm shows you have lost the position.
The abs and glutes hold the body flat so your hips neither sag nor pike. With straddled legs the body is a shorter lever, which is why the straddle planche comes before the full planche.
The wrists carry the whole lean and are the weak point for many people. Fingers pointed slightly out can help, and parallettes let you keep the wrists straighter. Warm up the wrists thoroughly and build up through the planche lean, tuck planche and advanced tuck planche.
How to do the straddle planche
Setup
- 1
Place your hands on the floor or on parallettes, shoulder-width apart, with your fingers pointing slightly out.
- 2
Warm up your wrists with gentle circles and loaded stretches.
- 3
Lean your shoulders well forward past your hands with your arms locked straight.
- 4
Spread your shoulder blades apart and brace your core.
Execution
- 1
Keep the lean and lift your legs off the floor, spreading them wide.
- 2
Hold your body parallel to the floor with your hips level.
- 3
Keep your arms locked and your shoulder blades spread.
- 4
Breathe steadily and look slightly ahead of your hands.
- 5
Hold as long as you can with good form, then lower your feet with control.
- 6
Rest fully and repeat for the desired number of holds.
Common straddle planche mistakes
Bending the elbows
Bent arms mean the position is too hard and shift the work to the wrong muscles.
The fix: Go back to an easier progression until the arms stay locked.
Not leaning far enough forward
Without the forward lean your legs cannot lift and the hold fails.
The fix: Move your shoulders well past your hands before lifting your feet.
Letting the hips sag or pike
A broken line shows a lost core position and makes the hold less effective.
The fix: Squeeze your glutes and abs to keep your body flat.
Training it without enough wrist preparation
The wrists take your whole body weight at an unusual angle.
The fix: Warm up well and build time on easier progressions first.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Skill | 4–6 | 5–10 s hold | Bodyweight, rest fully between holds | 2–3 min |
| Strength | 3–5 | 10–20 s hold | Bodyweight, stop before form breaks | 2–3 min |
| Beginner | 3–4 | 10–20 s hold of the planche lean or tuck planche | Easier progression, arms locked | 90 s–2 min |
Practise planche work when you are fresh, and stop each hold before your form breaks. Progress through the planche lean, the tuck planche and the advanced tuck planche before the straddle. Prepare your wrists on every training day.
Running the straddle planche in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayStraddle Planche variations and alternatives
Front Lever
AlternativeA pulling counterpart that trains the same straight-arm strength on the back.
Back Lever
AlternativeAnother straight-arm skill that builds shoulder strength and conditioning.
L-Sit Hold
EasierBuilds the support strength and core control needed for planche work.
Handstand Hold
AlternativeTrains balance and shoulder strength with the load stacked overhead.
Hollow Body Hold
EasierTeaches the full-body tension that keeps the hips level.
Frequently asked questions
How long does it take to learn the straddle planche?
It varies a lot between people and often takes months or years of steady practice. Build through the easier progressions first.
Why is the straddle planche easier than the full planche?
Spreading the legs shortens the lever, so less torque acts on your shoulders.
What should I do before attempting it?
Build up through the planche lean, tuck planche and advanced tuck planche, and condition your wrists.
Do I need parallettes?
No, but they let you keep your wrists straighter, which many people find more comfortable.
Hercules tracks every straddle planche you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play