Core · Bodyweight
Planche Lean
How to do the planche lean, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Core Hold
- Mechanic
- Isolation
How to do it
Place your hands on the floor shoulder-width apart and assume a plank position with your arms straight and body in a straight line. Lean your shoulders forward past your wrists while keeping your arms locked and your feet on the ground, shifting more weight onto your hands. Engage your core and protract your shoulder blades. Hold the forward-lean position for the set time, then return to a regular plank.
- 1Lean forward until you feel your shoulders and wrists supporting more of your weight
- 2Keep your elbows straight and shoulders protracted
- 3Engage your core and glutes to maintain a rigid body line
Common mistakes
- Avoid shrugging your shoulders toward your ears
- Don't bend your elbows as you lean
- Keep your hips from sagging, maintain a hollow body position
Muscles worked
The planche lean mainly works the upper abs and lower abs, with the triceps, obliques, front delts, glutes, and side delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- TricepsSupport
- ObliquesSupport
- Front DeltsSupport
- GlutesSupport
- Side DeltsSupport
- Mid TrapsMinor
- Lower TrapsMinor
- QuadsMinor
Kovo programs the planche lean for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed April 2026.