Straddle Planche
Straddle Planche works as a standalone core block, and pure bodyweight leverage keeps the focus on bracing strength that carries over.
How to do Straddle Planche
- Start in a push-up position with your hands shoulder-width apart and your feet spread wide apart.
- Engage your core and slowly shift your weight forward, bringing your shoulders over your hands.
- Bend your elbows and lower your body towards the ground, keeping your elbows close to your sides.
- Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
- Repeat for the desired number of repetitions.
Straddle 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 Straddle Planche Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Easier and Harder Than Straddle Planche
Swap Straddle Planche For
Straddle Planche — Frequently Asked Questions
How do you do the Straddle Planche?
Start in a push-up position with your hands shoulder-width apart and your feet spread wide apart. Engage your core and slowly shift your weight forward, bringing your shoulders over your hands. Bend your elbows and lower your body towards the ground, keeping your elbows close to your sides. 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 Straddle Planche work?
The Straddle 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 Straddle 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 Straddle Planche good for beginners?
Not usually. The Straddle 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 Straddle Planche?
Try the Kettlebell Advanced Windmill, Lever Seated Crunch or the Band Horizontal Pallof Press. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
