How to do the Lean Planche
Lean Planche is an advanced single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Shoulders and Chest.
Lean Planche demonstration · © GymiaFit
Lean Planche at a glance
- Primary muscles
- Abs
- Secondary muscles
- Shoulders, Chest, Triceps
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Isolation (single-joint)
- Force
- Push
Lean Planche step by step
- 1Start in a push-up position with your hands shoulder-width apart and your body straight.
- 2Engage your core and slowly shift your weight forward, bringing your shoulders past your hands.
- 3Keep your elbows slightly bent and your body straight as you lean forward.
- 4Hold this position for a few seconds, then slowly return to the starting position.
- 5Repeat for the desired number of repetitions.
Lean Planche — questions
What muscles does the Lean Planche work?
The Lean Planche primarily targets the Abs. It also recruits the Shoulders, Chest, Triceps as secondary movers.
What equipment do I need for the Lean Planche?
None — the Lean Planche uses your bodyweight only, so it works at home with nothing but floor space.
Is the Lean Planche suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Lean Planche?
Frog Planche, Front Lever, Full Planche train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Lean Planche demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.