Lean Planche
Built around pure bodyweight leverage, Lean Planche works as a standalone core block and builds a trunk that resists rather than folds.
How to do Lean Planche
- Start in a push-up position with your hands shoulder-width apart and your body straight.
- Engage your core and slowly shift your weight forward, bringing your shoulders past your hands.
- Keep your elbows slightly bent and your body straight as you lean forward.
- Hold this position for a few seconds, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Lean Planche Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Hold the end position for a beat once reps come easily.
Common Lean Planche Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Lean Planche
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Lean Planche — Frequently Asked Questions
How do you do the Lean Planche?
Start in a push-up position with your hands shoulder-width apart and your body straight. Engage your core and slowly shift your weight forward, bringing your shoulders past your hands. Keep your elbows slightly bent and your body straight as you lean forward. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Lean Planche work?
The Lean Planche primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Lean Planche should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Lean Planche good for beginners?
Not usually. The Lean Planche is an advanced movement that assumes existing strength and joint control. Build up through easier core progressions first, then add this once the basics feel comfortable.
What can I do instead of the Lean Planche?
Try the Cable Twist, Lever Seated Crunch (chest Pad) or the Kettlebell Advanced Windmill. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
