Half Straddle Planche Double Leg Extension
The Half Straddle Planche Double Leg Extension is a straddle planche progression that increases load by the extension of the body, both legs at a time. This progression is appropriate when the athlete is very close to a full planche. Expect to work the glutes and shoulder girdle.
- Type Of Exercise: Strength
- Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
- Difficulty: Advanced
- Equipment: Body Only
Half Straddle Planche Double Leg Extension
![Half Straddle Planche Double Leg Extension 1 Half Straddle Planche Double Leg Extension Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/Half-SPL-Dbl-Leg-Ext-1.jpg)
![Half Straddle Planche Double Leg Extension 2 Half Straddle Planche Double Leg Extension End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/Half-SPL-Dbl-Leg-Ext-2.jpg)
![Half Straddle Planche Double Leg Extension 3 Half Straddle Planche Double Leg Extension](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/08/Half-Straddle-Planche-Double-Leg-Ext.jpg)
- Begin kneeling on all fours with your hands rotated outward approximately 45-degrees.
- With locked elbows and protracted and depressed shoulders, begin to lean forward.
- As you lean, allow your feet to lift off the ground and your legs to come apart.
- Continue angling forward until your hips reach shoulder height.
- Open your hips, keep your knees bent to 90-degrees, and straddle as wide as you can.
- Now extend your legs while continuing to straddle wide with both hips open.
- Pause briefly and return to the half straddle planche.
- Repeat the double leg extension for reps.
- Avoid bobbing up and down during the extensions; keep a stable planche position throughout.
- Be sure your shoulder blades remain strongly depressed and protracted to maximize your leverage.
- To keep your hips open you must maintain a significant forward lean.
![Half Straddle Planche Double Leg Extension 4 Straddle Planche Single Leg Extension](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/sPL_SE8_-_2.jpg)
- Exercise: Half Straddle Planche Single Leg Extension
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
- Difficulty: Advanced
- Equipment: Body Only
![Half Straddle Planche Double Leg Extension 5 Straddle Planche](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/sPL_SE11_-_2.jpg)
- Exercise: Straddle Planche
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
- Difficulty: Advanced
- Equipment: Body Only