One-Leg Planche Push-Up

Technique

How to perform One-Leg Planche Push-Up

1. Place both palms around shoulder width on the floor and establish straight-arm support with the shoulders leaning forward.
2. Tuck one knee toward your chest, extend the opposite leg behind you and lift both feet into the one-leg planche.
3. Bend your elbows to lower the torso while keeping the hips level, the extended leg aligned and the feet off the floor.
4. Continue until the upper arms approach parallel to the floor without losing the forward lean.
5. Press through the hands and straighten the elbows to return to the supported top position.
6. Complete the planned repetitions, lower the feet under control and reset with the other leg extended.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head, Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head, Serratus Anterior.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.