The Straddle Planche

How to do the exercise

The Straddle Planche is one of the most advanced calisthenics skills, requiring exceptional straight arm strength, core stability, and control. It’s highly demanding on the joints, so make sure to warm up thoroughly, especially your wrists and elbows. Here’s how to perform the Straddle Planche step by step:

1. Starting Position

Place your hands shoulder-width apart, ideally on Parallettes or Dip Bars to reduce wrist strain. Keep your arms fully extended and lean your body forward until your wrists are roughly in line with your hips. Engage your core and maintain a straight upper body.

2. Leg Position

Bring your legs off the ground and spread them into a straddle position. Keeping them wide helps lower the center of gravity and makes the planche slightly more accessible than the full version. 

3. Balance & Hold

Shift your weight forward while pressing firmly through your palms. Keep your elbows locked, shoulders protracted, and core fully engaged. Aim to hold your hips and legs parallel to the ground without letting them drop or rise too high.

4. Reset and Repeat

Come out of the position by slowly lowering your feet back to the ground. Reset your wrists, shake out any tension, and repeat for several controlled attempts. Over time, increase your hold duration to build strength and balance.

Recommended Equipment for the Straddle Planche

Dip Bars – For optimal wrist alignment and a greater range of motion.

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Parallettes – For better wrist positioning and deeper range of motion.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Straddle Planche is a high-level skill that builds elite strength and control:

• Develops extreme shoulder and scapula strength

• Improves core stability and body alignment

• Strengthens wrists, elbows, and joint resilience

• Teaches balance and full-body coordination for advanced skills

This makes the Straddle Planche a milestone in calisthenics progression and a foundation for mastering the full planche.

Main muscles used

The Straddle Planche mainly targets:

• Shoulders (Deltoids)

• Chest (Pectorals)

• Triceps

• Core muscles (rectus abdominis, obliques, transverse abdominis)

• Hip flexors & adductors (for leg control)

By holding your body parallel to the ground, the Straddle Planche activates nearly every muscle group, improving both strength and balance.

If you're looking for other planche progressions, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Straddle Planche include:

• Bent arms: Keep your elbows fully locked to prevent collapse and protect your joints.

• Hips too high or too low: Aim for a straight line from shoulders to toes parallel to the ground.

• Collapsed shoulders: Protract and push away from the ground to stay stable.

• Lack of core tension: A weak core causes sagging hips and loss of balance.

• Skipping warm-up: The planche heavily stresses wrists and elbows—prepare joints properly.

• Overstraining too early: Build up with progressions like tuck planche or band-assisted holds before attempting full straddle.

Progress safely by increasing your hold time step by step and focusing on clean, controlled positions.

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.

Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!