Straddle Planche
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A planche held with the legs straight and spread wide; the wide straddle shortens the effective lever, making it the last step before the full planche.
Detail
From the support and forward lean, extend both legs straight and spread them as wide as flexibility allows, keeping the body parallel to the floor on straight arms. Spreading the legs brings the mass closer to the shoulders (the pivot), shortening the effective lever relative to a full planche, so the straddle is achievable sooner. The wider the straddle, the easier; narrowing the legs over time approaches the Full Planche.
Maintain protracted scapulae, posteriorly tilted hips, and locked elbows. Very high straight-arm and wrist demand on the Anterior Deltoid and Serratus Anterior; warm up thoroughly.
Key facts
- Legs straight and spread wide → shorter effective lever than full planche.
- Narrowing the straddle increases difficulty toward the full planche.
- Straight arms, protracted scapulae, posterior pelvic tilt held throughout.
Connections
- Planche Progression — step 4.
- Tuck Planche / Full Planche — adjacent steps.
- Anterior Deltoid — prime mover.
Sources
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.