Exercise guide
Lean Planche
- Advanced
- Compound
- Timed hold
- Shoulders
- Upper arms
- Waist
The Lean Planche is a foundational isometric hold that builds the specific straight-arm strength and anterior deltoid endurance required for advanced planche variations. It effectively conditions the serratus anterior and core by shifting the body's center of mass forward.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands on the floor, fingers pointed forward or slightly outward.
- Position your hands slightly wider than shoulder-width apart with elbows fully locked.
- Protract your shoulder blades by pushing the floor away to round your upper back, and tuck your pelvis into a posterior pelvic tilt.
How to do it
- Inhale to brace your core, then slowly lean your entire body forward, shifting your shoulders as far past your wrists as possible.
- Keep your arms perfectly straight and maintain a rigid line from your head to your heels by squeezing your glutes and quads.
- Hold the maximum lean position for the prescribed duration, taking shallow breaths while maintaining full-body tension.
- Exhale and slowly shift your weight back to the neutral plank position to complete the rep.
Form checklist
- Keep elbows completely locked out throughout the entire hold.
- Maintain a 'hollow body' shape with the upper back rounded and hips tucked.
- Do not allow the lower back to arch or the hips to sag toward the floor.
- Keep your shoulders depressed (pushed down away from your ears).
Pro tips
- Grip the floor with your fingertips to engage the forearms and take pressure off the wrist joints.
- Imagine trying to pull your hands toward your toes to create extra tension in the lats and core.
Make it harder
- Elevate your feet on a bench or box to shift more body weight onto the shoulders.
- Perform the exercise on parallettes to increase the range of motion and change the wrist torque.
Frequently asked
- What muscles does the lean planche work?
- The lean planche primarily targets the glutes, pectorals, and quadriceps, and also works the lats, rhomboids, and serratus anterior as secondary muscles.
- What equipment do you need for the lean planche?
- The lean planche requires no equipment — just your body weight.
- Is the lean planche good for beginners?
- The lean planche is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
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