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Lean plank

Exercise Profile

Body PartWaist
EquipmentBody weight
Primary Muscles
Secondary Muscles
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Introduction to the Lean plank

The Lean Planche is a challenging bodyweight exercise that primarily targets the shoulders, arms, and core, helping to improve strength, balance, and stability. It is ideal for advanced fitness enthusiasts and gymnasts who are looking to enhance their body control and upper body muscular endurance. People would want to do this exercise to push their physical limits, achieve a toned upper body and core, and master a skill that requires a high degree of strength and discipline.

Performing the: A Step-by-Step Tutorial Lean plank

  • Lean your body forward so that your shoulders are in line with your fingers and your body is at an angle.
  • Keep your body straight and rigid, with your core engaged and your legs straight.
  • Hold this position for as long as you can, focusing on keeping your body in a straight line from head to heels.
  • Slowly return to the starting position and repeat the exercise for the desired number of repetitions.

Tips for Performing Lean plank

  • **Gradual progression**: One common mistake is rushing the process. The Lean planche is a challenging exercise that requires a significant amount of strength and stability. Start with easier variations and gradually work your way up as your strength improves. This will help you avoid injury and ensure that you're getting the most out of the exercise.
  • **Regular practice**: Consistency is key when it comes to mastering the Lean planche. Aim to practice the exercise several times a week, gradually increasing the duration of your holds as your strength improves. However, avoid

Lean plank FAQs

Can beginners do the Lean plank?

The Lean planche exercise is a complex and advanced bodyweight movement that requires a high degree of strength, balance, and body control. It's not typically recommended for beginners as it involves supporting your entire body weight on your hands while keeping your body parallel to the ground. However, beginners can work towards achieving the planche by starting with easier exercises that build the necessary strength and balance. Some of these exercises include push-ups, planks, and dips. Progressively harder exercises such as frog stands, tuck planche, and straddle planche can be done as the person gains more strength and control. As with any exercise, it's important to use proper form and technique to prevent injury. It can be beneficial to work with a personal trainer or coach who can provide guidance and feedback.

What are common variations of the Lean plank?

  • Straddle Planche: In this variation, you spread your legs wide in a straddle position while holding the lean planche.
  • Planche Push-Up: This variation involves performing a push-up while in the lean planche position.
  • Advanced Tuck Planche: This variation is similar to the tuck planche, but you extend your legs further away from your body, increasing the difficulty.
  • One-Leg Planche: This variation involves extending one leg straight out behind you while keeping the other tucked in, challenging your balance and strength.

What are good complementing exercises for the Lean plank?

  • The L-sit exercise is another effective workout that complements Lean planche by improving your core strength and stability, which are essential for holding your body parallel to the ground during the planche.
  • Handstand push-ups can also complement Lean planche by building shoulder and upper body strength, increasing your ability to control and stabilize your body while inverted, a skill that directly translates to performing a successful Lean planche.

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