Straddle Planche
A planche variation with legs spread wide, reducing the lever arm. A step before full planche.
Short answer
Straddle Planche: an elite-level bodyweight exercise for the shoulders, chest and core. You need parallettes. A typical target: 5-20 seconds. If it is still too hard, start with the easier variation, “Advanced Tuck Planche”. Once it feels easy, “Half Lay Planche” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Achieve tuck planche first.
Extend legs out to straddle.
Keep body horizontal.
Maintain protraction.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the straddle planche work?
The same anterior deltoid and chest demand as a full planche, reduced somewhat because spreading the legs shortens the effective lever. The hip abductors hold the straddle, and hamstring and adductor flexibility determine how wide you can get - a wider straddle makes the hold easier, so flexibility directly buys strength here. The core and glutes hold the body horizontal, and the biceps tendon takes the same locked-arm load as any planche variation.
Primary Muscles
Secondary Muscles
How to train it
Hold 5 to 20 seconds in short sets, three or four times a week. A solid 20-second advanced tuck planche is the honest prerequisite. Progress by narrowing the straddle over months towards the full position. Work straddle flexibility separately - it is often the faster route to a longer hold than more strength work. Keep sessions short and stop well before failure.
If you are stuck
Legs too low means the hips have dropped and the position has quietly become a lean; the body should be one horizontal line. Piking at the hips is the same fault in a different form and makes the hold substantially easier, so it is worth filming to check. Arms bending means the position is beyond current strength - go back to advanced tuck rather than pressing on.
Progressions
Level up your training
Straddle Planche questions
How wide should my straddle be?
As wide as your hip flexibility allows while maintaining proper form. A wider straddle makes the move easier by shortening the lever. Work on hip flexibility to achieve a wider, more stable straddle.
How do I progress from straddle to full planche?
Gradually bring your legs closer together over time. Use half-straddle as an intermediate step. Build strength with straddle planche push-ups. It typically takes 6-12 months from solid straddle to full.
Related Exercises
More Static exercises
Planche
One of the most impressive static holds. Body held horizontal with only hands on the ground and arms straight.
Tuck Planche
The first major planche progression with knees tucked to chest. Builds foundational planche strength.
Front Lever
A horizontal hold where you hang from a bar with body straight and parallel to ground, facing up.
Ready to Practice Straddle Planche?
Find a calisthenics park with parallettes near you and start training.