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Bent Arm Straddle Planche Single Leg Hold

The Bent Arm Straddle Planche Single Leg Hold is a Straddle Planche progression that allows you to isolate the hold through your glutes one leg at a time. It requires a tricep and shoulder stability and works the bent arm strength.

  • Type Of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
  • Difficulty: Intermediate
  • Equipment: Body Only

Bent Arm Straddle Planche Single Leg Hold

  1. Begin kneeling on all fours with your hands rotated out approximately 45-degrees.
  2. Begin to lean forward and lower your torso down toward the floor.
  3. As you lower, lift your feet up, keep your knees bent to 90-degrees, and straddle wide.
  4. Hold your torso just off the floor and achieve a half straddle with your hips.
  5. You'll need a strong forward lean to maintain balance. Keep your shoulder blades strongly depressed and protracted to maximize your leverage.
  6. Now extend your right leg until your right knee completely straightens and is parallel to the floor (level with your upper body and hips).
  7. Pause, be sure your right quadricep is engaged, straddle wide, and hold for time.
  8. Before exiting the bent arm planche, switch legs and perform another static hold with your left leg extended.
  9. Keep your torso just off the floor in a proper bent arm planche position for both single leg holds.
  • Exercise: Open Planche
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
  • Difficulty: Intermediate
  • Equipment: Body Only
  • Exercise: Open Planche Single Leg Extension
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Chest, Abdominals, Glutes
  • Difficulty: Intermediate
  • Equipment: Body Only
Bent Arm Straddle Planche Single Leg Hold | GymFit