Straddle planche

A planche with straight legs spread wide and your body parallel to the floor, a very demanding straight-arm skill for the shoulders, wrists and whole body.

How to do it

1. 01Warm up your wrists and shoulders, then get into an advanced tuck planche with locked arms and fingers turned out or back.
2. 02Slowly extend both legs back and spread them wide, leaning your shoulders further forward to stay balanced.
3. 03Keep your hips level with your shoulders, tuck your pelvis slightly and squeeze your glutes, abs and pointed toes so your body is a flat plane parallel to the floor.
4. 04Keep your shoulder blades pushed forward and breathe in short, steady breaths; stop a few seconds before your hips drop or your arms bend, then tuck your knees in and lower your feet.

Common mistakes

• Hips sagging and the lower back arching — tuck your pelvis and squeeze your glutes and abs to stay flat.
• Legs too narrow for your current strength — spread them wider to shorten the lever.
• Moving up too early — tendons need months to adapt, so only progress once your advanced tuck planche is clean and steady.

In the Planche progression

1. 1Planche lean
2. 2Tuck planche
3. 3Advanced tuck planche
4. 4Straddle planche
5. 5Full planche

Standard to move on: 4 sets × 10s, two sessions in a row.