Tuck Planche

How to do it

Place your hands on the floor shoulder-width apart and assume a kneeling position. Lean your shoulders forward over your hands and lift your knees off the ground, tucking them close to your chest. Press down through your hands to straighten your arms and lift your feet, balancing your body in a tuck position with your knees between your arms. Engage your core and shoulders to hold the tuck planche for time, then lower back down with control.

1. 1Feel your shoulders and core supporting your body in a tucked planche position
2. 2Keep your elbows straight and shoulders protracted to maintain lift
3. 3Engage your hip flexors to keep your knees tucked toward your chest

Common mistakes

• ×Avoid letting your elbows bend or shoulders sag
• ×Don't let your hips drop; keep your body in a compact line
• ×Avoid rushing progress; only hold as long as you can maintain form

Muscles worked

The tuck planche mainly works the upper abs and lower abs, with the triceps, obliques, front delts, glutes, and side delts assisting.

• Upper AbsPrimary
• Lower AbsPrimary
• TricepsSupport
• ObliquesSupport
• Front DeltsSupport
• GlutesSupport
• Side DeltsSupport
• Mid TrapsMinor
• Lower TrapsMinor
• QuadsMinor