Also known as: straddle planche, straddle hold, parallette straddle hold, straddle planche progression, straddle planche on parallettes

What is Planche Straddle?

The Planche Straddle is an advanced calisthenics hold where the body is held parallel to the floor with legs wide, demanding shoulder, triceps, chest and core strength. Rated insane difficulty, it requires full-body tension, scapular control and progressive regressions before attempting full holds.

How to Do Planche Straddle

  1. Set parallettes: Place parallettes slightly wider than shoulder width on a stable surface. Check grip and warm wrists and shoulders before loading.
  2. Assume start position: Sit between the bars, extend legs wide and press palms down. Engage a posterior pelvic tilt by compressing the core and tucking ribs toward hips.
  3. Lock arms & protract: Lock elbows fully with creases facing forward. Depress and fully protract shoulders, tightening pecs to reinforce protraction and scapular stability.
  4. Lean forward slowly: Maintain total body tension while squeezing glutes and quads. Gradually lean the shoulders forward to load the deltoids without losing core compression.
  5. Lift into hold: Push through the palms and continue leaning until hips rise and the body becomes parallel. Keep legs wide and sustain posterior tilt throughout the hold.
  6. Exit safely: Lower hips back down under control, release protraction, and set feet down. Rest and perform wrist and shoulder mobility between attempts.

Muscle Groups

Back, Triceps, Chest, Core, Shoulders, Trapezius, Latissimus

Description

Position the bars slightly wider than your shoulders. Position your legs as wide as possible, assume posterior pelvic tilt by compressing your core (rib cage to hips) and squeezing your glutes inwards. Lock out your arms, elbow creases facing forward.
Depress & fully protract your shoulders. Tighten your pecs to reinforce the protraction.
Maintaining total body tension, proceed to load your delts by leaning forwards. Ensure that your core is fully compressed & glutes are tight as you continue leaning forward until you begin to lift, aiming to get your body as parallel to the floor as possible.
Avoid allowing your scapula, pecs, core, glutes or quads loosening at any point. If this exercise is too difficult to hold for 3-5s with correct form, consider regressing to Straddle pike planche, flying frog or tuck planche.
Movement Group: Push
Equipment: Parallettes

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Planche Straddle?

It builds maximal shoulder and triceps strength, core stability and full-body tension. The straddle reduces leverage to aid balance while improving scapular control and neuromuscular coordination, enhancing advanced pushing power and bodyweight control in calisthenics.

What common mistakes should I avoid performing this move?

Common mistakes include shoulder collapse or lack of protraction, loose core or glutes, bent arms, and skipping progressions. These errors increase wrist and shoulder strain and prevent proper balance. Always master regressions before full holds.

How can I progress toward or regress from the Planche Straddle?

Progress through tuck planche, advanced tuck, straddle pike and flying frog holds, plus planche leans and isometric holds. Regress to tuck variations and focus on shoulder, triceps and hollow-body strength; use parallettes for wrist comfort.