Muscle groups

Triceps, Core, Shoulders


Begin in a kneeling position, hands shoulder width apart or slightly wider, and turn them out to the sides to reduce pressure on the wrist. Leg are together and toes pointed behind you.

Lock your arms straights, squeezing the triceps and face the creases of your elbows forwards.
Protract your scapula, squeeze your glutes, assume a posterior pelvic tilt and then lift your knees.
Begin leaning forwards, letting your shoulders move in front of your hands. Maintain protraction and keep creating tension throughout your whole body. Lean as far as you can, keeping your arms straight, and hold for time.

Don't let the arms bend at all, and don't let the hips lift up.

Movement Group


Required Equipment


Progressions And Regressions

Planche Lean