Straddle Planche
The Straddle Planche is an advanced Level 11 straight-arm pushing static hold where the athlete balances horizontally on the hands with legs abducted wide in a straddle split. Abducting the legs shifts the lower-body center of mass closer to the shoulder axis, reducing shoulder flexion torque by approximately 12–15% compared to the Full Planche. Prerequisite readiness is a 12-second Advanced Tuck Planche and +70% bodyweight Weighted Dip.
4 sets × 12s Advanced Tuck Planche + +70% BW Weighted Dip
4 sets × 10s horizontal hold with zero hip flexion
Pure Isometric / Bodyweight Node
Step-by-Step Biomechanical Execution
Establish Protracted Support
Mount parallettes or floor with locked arms and full scapular protraction.
Lean & Extend into Straddle
Lean shoulders forward and extend the hips outward with legs abducted 70°–90° wide.
Lock Glutes & Knees
Contract glutes and quadriceps so feet, hips, and shoulders lie on a single horizontal plane.
Primary & Secondary Muscles
Primary Prime Movers
Secondary Stabilizers
Technical Coaching Cues
- Open hip abduction wide while extending hips fully
- Keep elbows 100% straight and scapulae protracted
- Point toes to engage the entire posterior chain
Common Biomechanical Mistakes & Energy Leaks
Avoid these structural faults to protect tendons and qualify for strict hold/rep standards.
Correction: Squeeze gluteus maximus and lean shoulders 2–3 cm further forward to flatten the hip angle.
Correction: Actively push the floor away to keep the serratus anterior engaged.
Prerequisite Exercises
Unlocks Next Progressions
Straddle Planche — Frequently Asked Questions
How much easier is Straddle Planche than Full Planche?
Depending on hip abduction mobility, Straddle Planche reduces total shoulder torque by 12% to 18% relative to Full Planche.
Unlock 8 Calisthenics Skill Trees & Isometric Hold Timer in ENIX
Free iOS 27 Calisthenics Skill Atlas, Hold Timer & Streetlifting Logger