One-Leg Planche

Recommended external demonstration

Watch One-Leg Planche

Planche progress - one leg

Technique

How to perform One-Leg Planche

1. Place your hands around shoulder width on the floor, or grasp a stable pair of parallettes.
2. Keep the elbows straight, push firmly into the supports and lean the shoulders forward beyond the hands.
3. Draw one knee toward your chest and extend the opposite leg behind you as both feet lift clear.
4. Hold the torso and extended leg approximately horizontal with the pelvis level, without resting the knees on the arms or bracing the elbows against the torso.
5. Maintain active shoulder-blade support and breathe steadily rather than bending the elbows into a push-up.
6. Lower the feet under control and reset before changing the extended leg.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Serratus Anterior.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.