Also known as: single leg planche, one-legged planche, 1-leg planche, single leg planche parallettes, one leg hold

What is Planche Single Leg?

Planche Single Leg is an easy-level calisthenics push hold on parallettes where one leg is extended to reduce load. It primarily targets triceps, shoulders, core, and glutes while training balance and scapular control. Start with short holds and progress gradually to longer sets for strength.

How to Do Planche Single Leg

  1. Set up parallettes: Place parallettes shoulder-width apart on a non-slip surface, stand between them, and grip firmly with wrists neutral and shoulders engaged.
  2. Grip and wrist: Spread fingers, press through palms, and keep wrists stacked under shoulders to reduce strain. Check parallettes are stable before moving.
  3. Lean forward: Hinge at shoulders and lean forward gradually while engaging core and triceps; lift feet so hips align over hands with one leg extended for balance.
  4. Extend one leg: Fully extend one leg back while keeping the other knee slightly bent or tucked to control rotation; squeeze glutes and maintain a neutral spine.
  5. Hold and exit: Breathe evenly, hold 5-20 seconds depending on ability, then lower legs safely to the ground. Rest and repeat with proper form.

Muscle Groups

Triceps, Core, Shoulders, Glutes

Description

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Movement Group: Push
Equipment: Parallettes

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Planche Single Leg?

The Planche Single Leg builds triceps, shoulder, core and glute strength while improving balance and scapular control. It also increases wrist stability and pressing endurance with minimal equipment, aiding progression toward full planche variations.

What common mistakes should I avoid?

Common mistakes include collapsing wrists, leaning too far and losing shoulder engagement, flaring elbows, arching the lower back, and rushing to long holds. Focus on tight core, scapular protraction, and controlled progressions to avoid injury.

What are good progressions or alternatives?

Progress by increasing hold time, moving from tuck holds to single-leg extensions, and practicing planche leans. Alternatives include frog stand, elevated tuck planche, incline pseudo planche push-ups, or supported holds on parallettes for safer regression.