| 4.500+ Reviews
Free EU Shipping above 100€*
300.000+ Customers Worldwide
Worldwide Tracked Shipping
How to do the exercise
The Assisted Straddle Planche is one of the best progression exercises to prepare for the full Straddle Planche. With the help of a resistance band you can adjust the intensity, build strength and improve body control while keeping proper form. Here’s how to perform the Assisted Straddle Planche correctly:
1. Starting Position
Set up on a straight bar, Dip Bars or Parallettes with your hands shoulder-width apart and arms fully extended. Place a resistance band around your hips for support. Engage your core, keep your chest open and shoulders slightly protracted. Warm up thoroughly before training to protect your joints and muscles.
2. Leaning Forward
Begin by leaning your body slightly forward while keeping your arms straight. The resistance band supports your hips, allowing you to find balance and stability. Increase the forward lean gradually over time to build strength in the required position.
3. Holding the Position
Maintain full arm extension and keep your legs spread in a straddle position. Your core should be tight and your body aligned. Avoid bending your elbows – straight arms are essential for developing true planche strength.
4. Reset and Repeat
Return slowly to the starting position, reset your core tension, and repeat for the desired number of sets and holds. Progress by using thinner bands or reducing assistance until you can hold the Straddle Planche unassisted.
Recommended Equipment for Assisted Straddle Planche
Benefits of the exercise
The Assisted Straddle Planche is ideal for progressing toward the full Straddle Planche:
-
Builds straight-arm strength in shoulders, chest, and core
-
Improves balance and body control in the planche position
-
Adjustable intensity with different band strengths
-
Safe progression toward advanced planche variations
This makes it an essential exercise for athletes working on their first planche as well as advanced calisthenics practitioners refining their technique and endurance.
Main muscles used
The Assisted Straddle Planche mainly targets:
-
Shoulders (Deltoids)
-
Chest (Pectorals)
-
Serratus & Scapula stabilizers
-
Core muscles (abs, obliques, lower back)
-
Hip flexors (for leg positioning in straddle)
By practicing with assistance you ensure correct activation of the key muscle groups and prepare your body for the demands of the full Straddle Planche.
If you're looking for other calisthenics progressions, check out our Youtube video:
Mistakes to avoid
Common mistakes when performing the Assisted Straddle Planche include:
-
Bent arms: Always keep your elbows locked to develop true planche strength.
-
Using too strong bands: Too much assistance slows progress. Choose a band that challenges you.
-
Not warming up: Cold shoulders and wrists increase injury risk – always prepare properly.
-
Leaning too much too early: Start with a slight forward lean and increase gradually.
-
Arching your back: Keep your core tight to maintain a hollow body position.
Progress step by step by reducing band assistance and focusing on clean, controlled holds for maximum results.
Discover more Exercises
Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:
Please read our legal disclaimer before starting your workout.
