What is Planche Single Leg?

The Planche Single Leg is an Easy calisthenics push hold performed on parallettes that emphasizes triceps, shoulders, core and glutes. It builds pressing strength, scapular stability and body tension while reducing full planche load for beginner-friendly progression.

How to Do Planche Single Leg

  1. Set up parallettes: Place parallettes shoulder-width on a non-slip surface. Grip firmly with wrists stacked under shoulders, then warm up wrists, shoulders and core before starting.
  2. Assume tuck position: Begin in a tucked planche on parallettes: hips close to chest, knees tucked, scapula protracted and elbows braced or slightly bent for comfort.
  3. Extend one leg: Slowly extend one leg straight while keeping hips level and body tight; engage glutes and brace the core to maintain horizontal alignment.
  4. Control the hold: Push shoulders down and protract scapula, breathe steadily and maintain even weight through both hands. Focus on form over duration for safety.
  5. Safe exit and rest: Return the extended leg to the tuck, then safely dismount. Rest 60–90 seconds between attempts and increase hold time gradually.

Muscle Groups

Triceps, Core, Shoulders, Glutes

Description

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Movement Group

Push

Required Equipment

Parallettes

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Planche Single Leg?

The Planche Single Leg improves triceps and shoulder pressing strength, core tension, scapular stability and hip control. It transfers to full planche work while allowing beginners to build load tolerance with reduced lever length.

What are common mistakes with this exercise?

Common mistakes include collapsing shoulders, bent hips, poor wrist alignment, insufficient scapular protraction, and holding your breath. Correct these by strengthening scapular control, improving wrist mobility and maintaining a hollow body with progressive loads.

How can I progress to harder planche variations?

Progress by increasing hold time, improving core and shoulder strength, using negatives and elevated supports. Move from single-leg to tucked, straddle, then full planche while adding triceps and posterior chain accessory work.