> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Bent-arm one-leg planche

> Elite · Static · Bilateral. Strength

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Also known as: 90-degree one-leg hold.

| | |
| - | - |
| **Difficulty** | Elite |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 8 s |

## Technique

1. Balance on Parallettes with bent arms, leaning forward.
2. Extend one leg straight back while tucking the other to your chest.
3. Hold the horizontal position with your body off the ground.

## Form tips

* Aim for a 90-degree angle at the elbows.
* Keep your back straight and one leg extended.

## Muscles

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  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Chest</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Biceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Forearms</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Serratus anterior</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Spine</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Anterior deltoid
  * Pectoralis major (clavicular head)
  * Biceps brachii (short head)
  * Brachialis
  * Brachioradialis
  * Serratus anterior
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-hands-or-body" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</span></a><a href="/collections/equipment/parallettes" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00a.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=26e3cfa1450c1804eeac014f2490914d" alt="Parallettes" noZoom className="m-0 w-full h-full object-contain" width="250" height="261" data-path="images/equipment/q00a.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Parallettes</span></a><a href="/collections/equipment/dip-station" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00l.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=3b2f9c48fe4b730aacf3d82a5e4d7f95" alt="Dip station" noZoom className="m-0 w-full h-full object-contain" width="294" height="204" data-path="images/equipment/q00l.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Dip station</span></a><a href="/collections/equipment/parallel-bars" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00z.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=fd11f22bf66db76205a3d0e234abf7e5" alt="Parallel bars" noZoom className="m-0 w-full h-full object-contain" width="314" height="229" data-path="images/equipment/q00z.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Parallel bars</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/biceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Biceps</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a><a href="/collections/strength/spine" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Spine</a><a href="/collections/strength/straight-arm" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Straight-arm</a><a href="/collections/strength/horizontal-pushing" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Horizontal pushing</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="medal" size={16} /> Calisthenics skills</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/calisthenics-skills/planche" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Planche</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="shapes" size={16} /> Other disciplines</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/other-disciplines/gymnastics" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Gymnastics</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Elbow</span><a href="/collections/joint-movements/elbow-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-protraction" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />protraction</a><a href="/collections/joint-movements/shoulder-flexion-forward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion forward</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Straddle planche" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0bm.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=72ba1b3ccdf5486a8a2f671750e60d60" href="/exercises/straddle-planche-e0bm" width="320" height="320" data-path="images/exercises/e0bm.jpg">Elite</Card>
  <Card title="Bent-arm straddle planche" img="https://mintcdn.com/openmovement/XQOJBoKc-Za4l09I/images/exercises/e179.jpg?fit=max&auto=format&n=XQOJBoKc-Za4l09I&q=85&s=d19db5cf6ba0336821d738fcb401e6c8" href="/exercises/bent-arm-straddle-planche-e179" width="320" height="320" data-path="images/exercises/e179.jpg">Elite</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Advanced tuck planche" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01k.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=43c611e91d7574caff3adada78113519" href="/exercises/advanced-tuck-planche-e01k" width="320" height="320" data-path="images/exercises/e01k.jpg">Advanced</Card>
  <Card title="Advanced tuck planche pushup" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01l.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=2ce0cce0e182e6b07a4232b88cc6c0e3" href="/exercises/advanced-tuck-planche-pushup-e01l" width="320" height="320" data-path="images/exercises/e01l.jpg">Elite</Card>
  <Card title="Planche lean" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e07x.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=7b3461280fcf4390e2b7a411540f9cbf" href="/exercises/planche-lean-e07x" width="320" height="320" data-path="images/exercises/e07x.jpg">Intermediate</Card>
  <Card title="Pike straddle planche" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0pr.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=cbddcfc3a2af6780df52805a02078256" href="/exercises/pike-straddle-planche-e0pr" width="320" height="320" data-path="images/exercises/e0pr.jpg">Advanced</Card>
  <Card title="Bent-arm tuck planche" img="https://mintcdn.com/openmovement/XQOJBoKc-Za4l09I/images/exercises/e17b.jpg?fit=max&auto=format&n=XQOJBoKc-Za4l09I&q=85&s=d0166f190157a993a78388cbc9146fc9" href="/exercises/bent-arm-tuck-planche-e17b" width="320" height="320" data-path="images/exercises/e17b.jpg">Advanced</Card>
  <Card title="Dynamic planche lean" img="https://mintcdn.com/openmovement/XQOJBoKc-Za4l09I/images/exercises/e17l.jpg?fit=max&auto=format&n=XQOJBoKc-Za4l09I&q=85&s=9aad86c9f68f207c6372c2d6cca53ec1" href="/exercises/dynamic-planche-lean-e17l" width="320" height="320" data-path="images/exercises/e17l.jpg">Intermediate</Card>
</Columns>

## Variations

<Columns cols={3}>
  <Card title="One-leg planche" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e03t.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=d3debb7c70c36a4ed4e6a0dc327cd703" href="/exercises/one-leg-planche-e03t" width="320" height="320" data-path="images/exercises/e03t.jpg">Elite</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Half layout planche" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e046.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=406d2e35418cb3c5ff51559a73d35370" href="/exercises/half-layout-planche-e046" width="320" height="320" data-path="images/exercises/e046.jpg">Herculean</Card>
    <Card title="Tuck planche" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0cq.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=8919b6e91b2935c8f8db4f57e0facb55" href="/exercises/tuck-planche-e0cq" width="320" height="320" data-path="images/exercises/e0cq.jpg">Advanced</Card>
    <Card title="Planche" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e07w.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=23a12534ff413b721640d5684c1884b5" href="/exercises/planche-e07w" width="320" height="320" data-path="images/exercises/e07w.jpg">Herculean</Card>
    <Card title="Tuck planche pushup" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0cr.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=8bf2b999cf3b9bea175a94cd99de3db3" href="/exercises/tuck-planche-pushup-e0cr" width="320" height="320" data-path="images/exercises/e0cr.jpg">Advanced</Card>
    <Card title="Wall planche lean" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e16a.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=975fd47dd6cb77b05c69d76c0eb9bb38" href="/exercises/wall-planche-lean-e16a" width="320" height="320" data-path="images/exercises/e16a.jpg">Advanced</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/bent-arm-one-leg-planche-e17a). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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