Straddle Planche
Overview
How to do it
- 1
Set up in a push-up position, then angle your hands slightly outward for wrist comfort.
- 2
Shift your body forward as you tighten your glutes, core, and quads.
- 3
Slowly lift your feet from the floor while opening your legs into a wide straddle.
- 4
Keep a straight line from shoulders to feet as you balance your body horizontally.
- 5
Stay in the position as long as you can with control, then come back to the start.
Form tips & common mistakes
Lock out your arms fully so you do not strain your elbows.
Push the floor away to protract your shoulder blades.
Keep your whole core engaged so your hips do not sag.
Use slow breathing to stay controlled and balanced.
Benefits
Enhances Core Strength: This movement targets deep core stabilizers by requiring total midline control.
Builds Shoulder and Scapular Stability: The isometric hold strengthens shoulder joints and stabilizer muscles.
Develops Advanced Body Awareness: Holding your body in midair promotes proprioception and neuromuscular coordination.
Improves Arm and Wrist Strength: The pressure placed on straight arms and wrists helps build resilience and strength.
Elevates Calisthenics Skill Mastery: Mastering the straddle planche is a major milestone in bodyweight training progression.
Muscles worked
Rectus Abdominis، Obliques، Pectoralis Major، Anterior Deltoid، Triceps Brachii، Upper Back، Biceps Brachii، Forearms، Erector Spinae، Gluteus Maximus
