Bent Arm Straddle Planche Single Leg Hold
The Bent Arm Straddle Planche Single Leg Hold is a Straddle Planche progression that allows you to isolate the hold through your glutes one leg at a time. It requires a tricep and shoulder stability and works the bent arm strength.
- Type Of Exercise: Strength
- Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
- Difficulty: Intermediate
- Equipment: Body Only
Bent Arm Straddle Planche Single Leg Hold
- Begin kneeling on all fours with your hands rotated out approximately 45-degrees.
- Begin to lean forward and lower your torso down toward the floor.
- As you lower, lift your feet up, keep your knees bent to 90-degrees, and straddle wide.
- Hold your torso just off the floor and achieve a half straddle with your hips.
- You'll need a strong forward lean to maintain balance. Keep your shoulder blades strongly depressed and protracted to maximize your leverage.
- Now extend your right leg until your right knee completely straightens and is parallel to the floor (level with your upper body and hips).
- Pause, be sure your right quadricep is engaged, straddle wide, and hold for time.
- Before exiting the bent arm planche, switch legs and perform another static hold with your left leg extended.
- Keep your torso just off the floor in a proper bent arm planche position for both single leg holds.
- Exercise: Open Planche
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
- Difficulty: Intermediate
- Equipment: Body Only
- Exercise: Open Planche Single Leg Extension
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
- Difficulty: Intermediate
- Equipment: Body Only
