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Straddle planche

Straddle planche

The straddle planche is an advanced exercise that challenges both your upper body and core strength. This impressive skill is commonly seen in gymnastics and calisthenics routines due to its ability to engage multiple muscle groups simultaneously. Although it may seem intimidating, with consistent practice and proper progression, anyone can work towards achieving the straddle planche. During a straddle planche, you balance your body using just your arms while keeping your legs lifted and extended in a wide straddle position. This exercise primarily targets your shoulders, chest, triceps, and core muscles. It requires a great deal of upper body and core strength to hold your body parallel to the ground, making it an excellent test of overall body control and stability. To work towards a straddle planche, it's essential to focus on building upper body and core strength, particularly in your shoulders, triceps, and abdominal muscles. Incorporate exercises such as push-ups, dips, pike push-ups, and variations of the plank to develop your foundational strength. Additionally, practicing exercises that target your hip flexors and hamstrings will help improve your flexibility and leg extension. Remember, the journey towards achieving the straddle planche takes time and dedication. Be sure to start with the appropriate progressions, gradually increasing the difficulty as you build strength and stability. Always listen to your body, maintain proper form, and consider working with a professional fitness trainer to guide you through this challenging exercise safely and effectively. Challenge yourself, stay consistent, and enjoy the rewarding feeling of unlocking the straddle planche in your fitness journey.


  • Start by sitting on the floor with your legs spread out to the sides as wide as possible.
  • Place your hands on the floor in front of you, slightly wider than shoulder-width apart.
  • Press your palms into the floor and straighten your arms, lifting your hips off the ground.
  • Engage your core and slowly lift your legs off the ground, keeping them as straight as possible.
  • Continue to press through your palms and engage your shoulders and upper back to maintain a straight line from your head to your toes.
  • Hold this position for as long as you can, aiming to increase your hold time with practice.
  • To release, slowly lower your legs back down to the ground and then lower your hips back down.
  • Repeat for the desired number of sets and reps.

Tips & Tricks

  • Maintain proper form and alignment throughout the exercise.
  • Focus on engaging your core muscles to maintain stability.
  • Start with a solid foundation by strengthening your upper body and core.
  • Gradually progress by increasing the duration and difficulty of the exercise.
  • Ensure you warm up properly before attempting the straddle planche.
  • Incorporate exercises that specifically target your shoulders, arms, and core.
  • Practice consistently and be patient with your progress.
  • Work on your flexibility to improve your straddle position.
  • Listen to your body and avoid overtraining to prevent injury.
  • Seek guidance from a professional trainer or coach to ensure correct technique and avoid injury.


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