Also known as: planche press, single-leg planche, one-leg planche press, single leg bodyweight press
What is Planche Press Single Leg?
The Planche Press Single Leg is a medium-level bodyweight push exercise that blends a planche lean with a single-leg press to build shoulder and core strength. It primarily targets shoulders, core, biceps and forearms, requiring balance, scapular control and progressive strength work.
Train this exercise in Caliverse
Add it to a workout, follow progressions, and track your calisthenics progress in the app.
How to Do Planche Press Single Leg
- Hand placement: Place hands shoulder-width on the floor, fingers spread and wrists neutral. Align shoulders slightly protracted to support the planche lean and reduce wrist strain.
- Set body tension: Engage core and glutes, lift one leg off the ground and keep the supporting leg straight to maintain a rigid, neutral spine throughout the movement.
- Lean forward: Shift weight slowly forward by protracting shoulders and leaning the torso; keep elbows slightly bent and hips aligned to control shoulder loading and balance.
- Press down slowly: Lower your chest toward the hands with controlled shoulder press action, stopping before collapse. Breathe steadily and avoid sudden jerks to protect joints.
- Finish and reset: Return under control to the start position, place the lifted leg down if needed, rest wrists briefly, then repeat. Stop if pain or major instability occurs.
Muscle Groups
Core, Shoulders, Biceps, Forearm
Description
Description ComingFrequently Asked Questions
What are the benefits of the Planche Press Single Leg?
This exercise builds shoulder and core strength, improves scapular stability and forearm conditioning, and develops unilateral balance and pressing power. It also enhances coordination and prepares you for harder planche variations.
What common mistakes should I avoid when doing this exercise?
Avoid collapsing the shoulders, letting the lower back sag, and flaring elbows. Don’t rush the lean or use momentum. Poor wrist alignment and weak core tension increase injury risk, so progress slowly.
How can I regress or progress the Planche Press Single Leg?
Regress with incline push-ups, elevated hands, or tuck-planche presses. Progress by increasing lean, holding longer isometrics, straightening both legs, or working toward full planche press variations as strength and control improve.