Straddle Planche Anatomy

A Straddle Planche Anatomy is a move in calisthenics and gymnastics where the body is supported above the ground by arms and held in a horizontal position parallel to the ground. A Straddle Planche is a type of Planche where you have to abduct your legs to 180° along with supporting the body over the ground.

Straddle Planche doesn’t just need upper body strength for lifting the body up but also requires flexibility for a perfect abduction of the legs.

It not only helps you to have more control over your body but also a very good exercise to develop strength and flexibility in some main areas of the body.

The strength and flexibility of some particular muscles are the fundamentals for proper execution of any exercise. This article will enable you to work on specific muscles that are actually involved in Straddle Planche.

Muscles Lengthening

Adductor Magnus:

Straddle Planche Anatomy

Adductor Magnus is the prime adductor of the leg so the abduction of legs during the Straddle Planche will lengthened it.

Adductor Brevis:

Straddle Planche Anatomy

It is also one of the adductor muscles that will be lengthened while executing Straddle Planche.

Adductor Longus:

Straddle Planche Anatomy

The third adductor will follow the trend and also will be stretched as the other adductors.


Straddle Planche Anatomy

Gracilis is a very powerful adductor of the legs hence will also will be stretched here.


Straddle Planche Anatomy

Another adductor that will be lengthened during the abduction of the legs.

Quadratus Femoris:

Straddle Planche Anatomy

Quadratus Femoris is a lateral rotator of the leg and will also be the part of the muscles that are being stretched.

Muscles Contracting

Wrist Flexors:

Straddle Planche Anatomy

Wrist Flexors will be providing the protection against extreme extension of the wrists while bearing all the weight of the body so they are contracting.



Biceps flex the forearm at the elbow joint. There contraction is also essential for the Straddle Planche.



Brachialis works along with Biceps to flex the forearm. It is also contracting during this pose.


The last flexor of the forearm will contract and assist during the Straddle Planche’s execution.

Anterior Deltoid:

Anterior Deltoid flexes the arm anteriorly so that the person performing the Straddle Planche reaches the ground to anchor his/her hands.

Middle Deltoid (Anterior Fibers):

The anterior fibers of Middle Deltoid will perform similar function as the Anterior Deltoid and get contracted during the pose.

Pectoralis Major:


Pectoralis Major will protract the scapula that is an important movement during any kind of Planche.



Coracobrachialis flexes the arm at the shoulder joint similarly to Anterior Deltoid. This way, they will provide strength to the arms to withstand the weight of the body.

Serratus Anterior:

It also protracts the scapula hence contracting during the Straddle Planche.

Cervical Extensors:

As the picture demonstrating, the neck has to be extended during the Straddle Planche so Cervical Extensors will help achieving this goal.

Spinal Extensors:

Spinal Extensors will keep the spine straight against the gravity by contracting.

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Gluteus Maximus (upper fibers):

The upper fibers of Gluteus Maximus assist in abduction of the legs. Their contracting is very crucial for perfect execution of the straddle part of this move.

Gluteus Medius Straddle Planche Anatomy:

Gluteus Medius is a prime abductor of the legs so you can understand how important its contraction is.

Gluteus Minimus Straddle Planche Anatomy:

Gluteus Minimus also abducts the legs along with other abductors.

Tensor Fascia Lata Straddle Planche Anatomy:

It is the last abductor of the legs and a powerful one. Its contraction is very important in achieving that 180° abduction goal.

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