Straddle Planche
The Straddle Planche is a full body exercise possible only with a strong core, glutes, shoulder protraction, and straight arm strength.
- Type Of Exercise: Strength
- Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
- Difficulty: Advanced
- Equipment: Body Only
Straddle Planche
![Straddle Planche 1 Straddle Planche Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/Straddle-Planche-1.jpg)
![Straddle Planche 2 Straddle Planche End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/Straddle-Planche-2.jpg)
![Straddle Planche 3 Straddle Planche](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/08/Straddle-Planche.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.
- Once your legs are completely extended, maintain the position and hold for time.
- Be sure your shoulder blades remain strongly depressed and protracted to maximize your leverage.
- To keep your hips open and legs extended you must maintain a significant forward lean.
![Straddle Planche 4 Bent Arm Straddle Planche](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/08/sPL_SE5_iM_-_2.jpg)
- Exercise: Bent Arm Straddle Planche
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
- Difficulty: Intermediate
- Equipment: Body Only
![Straddle Planche 5 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