What is Planche Press Single Leg?

The Planche Press Single Leg is a medium-difficulty bodyweight push exercise performed by pressing from a planche-like lean with one leg extended; it targets shoulders, core, biceps and forearms and suits intermediate calisthenics practitioners.

How to Do Planche Press Single Leg

  1. Setup position: Start in a low tuck/plank with hands shoulder-width, fingers spread. Keep shoulders protracted, pelvis tucked, and one foot slightly lifted for balance.
  2. Hand placement: Place hands under shoulders, fingers forward. Press through palms and fingertips to distribute load and protect wrists; use parallettes if wrists feel strained.
  3. Brace core: Create full-body tension: squeeze glutes, brace core, and retract shoulder blades slightly. Maintain a hollow line to prevent sagging through the hips.
  4. Lean and press: Lean forward into a planche-like angle by shifting weight over hands, then press using shoulders and triceps while keeping one leg extended and the other tucked.
  5. Extend single leg: Actively extend the raised leg to increase difficulty and balance. Point toes, maintain hip alignment, and avoid rotating the torso during the hold or press.
  6. Controlled descent: Lower slowly by reversing the movement, keeping tension in shoulders and core. Stop if pain appears; rest and progress with regressions like tuck planche holds.

Muscle Groups

Biceps, Core, Shoulders, Forearm

Description

Description Coming

Movement Group

Push

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Planche Press Single Leg?

The Planche Press Single Leg builds shoulder and core strength, increases biceps and forearm load, and improves scapular control, balance, and full-body tension. It accelerates planche progressions and functional pressing capacity while challenging stability and wrist endurance for calisthenics development.

What common mistakes should I avoid?

Common mistakes include poor wrist alignment, collapsing through the shoulders, sagging hips, or flaring elbows. Rushing to full extension, swinging the leg for momentum, and neglecting scapular protraction increase injury risk and slow progress. Prioritize control and gradual overload.

How do I progress or regress this exercise?

Progress gradually: regress to tuck planche holds, planche leans, and pseudo-planche push-ups or use elevated surfaces and assisted bands. Progress by increasing hold time, extending the free leg, reducing assistance, and moving toward straight-arm planche and full single-leg presses with more range and repetitions.