How to do the Straddle Planche
Straddle 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 Triceps.
Straddle Planche demonstration · © GymiaFit
Straddle Planche at a glance
- Primary muscles
- Abs
- Secondary muscles
- Shoulders, Triceps, Chest
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Isolation (single-joint)
- Force
- Push
Straddle Planche step by step
- 1Start in a push-up position with your hands shoulder-width apart and your feet spread wide apart.
- 2Engage your core and slowly shift your weight forward, bringing your shoulders over your hands.
- 3Bend your elbows and lower your body towards the ground, keeping your elbows close to your sides.
- 4Pause 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.
- 5Repeat for the desired number of repetitions.
Straddle Planche — questions
What muscles does the Straddle Planche work?
The Straddle Planche primarily targets the Abs. It also recruits the Shoulders, Triceps, Chest as secondary movers.
What equipment do I need for the Straddle Planche?
None — the Straddle Planche uses your bodyweight only, so it works at home with nothing but floor space.
Is the Straddle 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 Straddle 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 Straddle 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.