10 Best Full Planche Alternatives for Building Core Strength

Ranked Full Planche Alternatives

10 substitutes, ranked by how closely each one matches the Full Planche on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Straddle Planche

   99% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   It uses the same equipment and still works the abs.

   How to perform this exercise

   1. Start in a push-up position with your hands shoulder-width apart and your feet spread wide apart.
   2. Engage your core and slowly shift your weight forward, bringing your shoulders over your hands.
   3. Bend your elbows and lower your body towards the ground, keeping your elbows close to your sides.
   4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Full Planche
   • Equipment: bodyweight only, the same as the Full Planche
   • Body position: lying face down, the same as the Full Planche
2. Play demonstration

   2. Frog Planche

   98% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   Pick this when you want an easier version that still works the abs.

   How to perform this exercise

   1. Start in a push-up position with your hands shoulder-width apart and your feet together.
   2. Bend your elbows and lower your body towards the ground, keeping your back straight.
   3. As you lower your body, lift your feet off the ground and bring your knees towards your chest.
   4. Hold this position for a few seconds, then extend your legs back out and push yourself back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Full Planche
   • Equipment: bodyweight only, the same as the Full Planche
   • Body position: lying face down, the same as the Full Planche
3. Play demonstration

   3. Lean Planche

   98% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands shoulder-width apart and your body straight.
   2. Engage your core and slowly shift your weight forward, bringing your shoulders past your hands.
   3. Keep your elbows slightly bent and your body straight as you lean forward.
   4. Hold this position for a few seconds, then slowly return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Full Planche
   • Equipment: bodyweight only, the same as the Full Planche
   • Body position: lying face down, the same as the Full Planche
4. Play demonstration

   4. Full Maltese

   92% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   The same equipment, done hanging instead.

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and your arms extended straight out to the sides.
   2. Slowly lean forward, keeping your arms straight, until your upper body is parallel to the ground.
   3. Engage your core and hold this position for a few seconds.
   4. Return to the starting position by pushing through your feet and standing back up.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Full Planche
   • Equipment: bodyweight only, the same as the Full Planche
   • Body position: hanging, not lying face down
5. Play demonstration

   5. Straddle Maltese

   92% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from a pair of rings with your arms fully extended and your body in a straight line.
   2. Spread your legs wide apart, forming a straddle position.
   3. Engage your core and slowly lower your body until your arms are parallel to the ground.
   4. Hold this position for a few seconds, then push yourself back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Full Planche
   • Equipment: bodyweight only, the same as the Full Planche
   • Body position: hanging, not lying face down
6. Play demonstration

   6. L-sit On Floor

   86% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the floor with your legs extended in front of you.
   2. Place your hands on the floor beside your hips, fingers pointing forward.
   3. Engage your core and lift your legs off the ground, keeping them straight.
   4. Try to bring your legs parallel to the floor, forming an 'L' shape with your body.
   5. Hold this position for as long as you can.
   6. Slowly lower your legs back down to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: abs, the same as the Full Planche
   • Equipment: bodyweight only, the same as the Full Planche
   • Body position: seated, not lying face down
7. Play demonstration

   7. Full Planche Push-up

   76% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the pectorals rather than the abs.

   How to perform this exercise

   1. Start in a push-up position with your hands placed slightly wider than shoulder-width apart.
   2. Engage your core and lower your body down towards the ground, keeping your elbows close to your sides.
   3. As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands.
   4. Continue to lower your body until your chest is just above the ground.
   5. Push through your hands and extend your arms to lift your body back up to the starting position.
   6. Maintain a straight line from your head to your heels throughout the movement.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not abs
   • Equipment: bodyweight only, the same as the Full Planche
   • Body position: lying face down, the same as the Full Planche
8. Play demonstration

   8. Superman Push-up

   74% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
   2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
   3. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
   4. Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
   5. Repeat the movement, this time lifting your left arm and right leg.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not abs
   • Equipment: bodyweight only, the same as the Full Planche
   • Body position: lying face down, the same as the Full Planche
9. Play demonstration

   9. Spider Crawl Push Up

   74% match

   • Glutes
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
   2. Bring your right knee towards your right elbow, keeping it off the ground.
   3. As you bring your right knee back, simultaneously lower your body towards the ground by bending your elbows.
   4. Push back up to the starting position and repeat with your left knee towards your left elbow.
   5. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, not abs
   • Equipment: bodyweight only, the same as the Full Planche
   • Body position: lying face down, the same as the Full Planche
10. Play demonstration

    10. Clock Push-up

    72% match

    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you lower, rotate your body to the left, extending your left arm straight out to the side.
    4. Push back up to the starting position, while rotating your body to the center.
    5. Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side.
    6. Continue alternating sides with each repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: pectorals, not abs
    • Equipment: bodyweight only, the same as the Full Planche
    • Body position: lying face down, the same as the Full Planche