Core · Bodyweight
Straddle Planche
How to do the straddle planche, 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 slightly wider than shoulder width and sit back to place your legs in a straddle position. Lean forward and press into your hands to lift your body off the ground, keeping your arms straight and your legs spread apart. Tilt your hips to bring your body parallel to the floor while maintaining straight arms and engaged shoulders. Hold the position for time, then lower your legs back to the ground with control.
- 1Lean forward with your legs straddled to distribute your weight
- 2Feel your shoulders, chest, and core supporting your body
- 3Maintain straight arms and wrists as you balance
Common mistakes
- Don't let your hips sag or your knees bend
- Avoid bending your elbows or letting your shoulders collapse
- Don't let your wrists break, maintain a neutral alignment
Muscles worked
The straddle planche 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 straddle planche 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.