Half Straddle Planche Single Leg Extension
The Half Straddle Planche Single Leg Extension is a straddle planche progression that increases load by the extension of the body, leg by leg. 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 Single Leg Extension
- 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 right leg while continuing to straddle wide with both hips open.
- Pause briefly and return to the half straddle planche.
- Switch sides and continue to alternate 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.
- Exercise: Half Straddle Planche
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
- Difficulty: Intermediate
- Equipment: Body Only
- Exercise: Half Straddle Planche Double Leg Extension
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
- Difficulty: Advanced
- Equipment: Body Only
