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Calisthenics
Calisthenics

Straddle Planche

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
calisthenicspushplanchestatic-holdshouldersadvancedbodyweight

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In one line

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.
SourceCurrent guideline bodies
Authored from established gymnastics-strength / calisthenics-skill consensus.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

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Atlas Connections

Anterior Deltoid
The front deltoid head; produces forward flexion, horizontal adduction, and internal rotation — primarily a pressing muscle.
Serratus Anterior
The muscle along the rib cage that pulls the scapula forward and around the chest wall (protraction) and helps rotate it upward, acting as a stabilizer in most pressing movements.
Full PlancheClosely related
The complete planche — legs straight and together, the whole body floating horizontal and parallel to the floor on straight arms — the culmination of the planche progression.
Planche ProgressionClosely related
Planche lean → tuck planche → straddle planche → full planche — a straight-arm holding skill where the body floats parallel to the ground, leveraged by how far the legs extend behind the hands.
Tuck PlancheClosely related
The first true planche hold — knees tucked to the chest, hips lifted, both feet off the floor, supported on straight arms with the shoulders leaned forward.