Strength Training · Calisthenics · Gymnastics
Advanced Tuck Planche
The advanced tuck planche is a straight-arm balance with your knees held away from your chest and your feet off the floor. It trains shoulder strength and whole-body tension with more leverage than a compact tuck.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 2 min
How to do it
- Place your palms shoulder-width apart on the floor from a low squat, with fingers spread.
- Lean your shoulders forward past your wrists with your elbows straight.
- Lift your feet off the floor with your knees tucked close to your chest.
- Move your knees away from your chest while keeping them bent.
- Hold with your hips near shoulder height and your torso roughly parallel to the floor.
- Draw your knees back toward your chest.
- Lower your feet to the floor under control.
Form cues
- Keep your upper back broad.
- Press your fingertips into the floor.
- Keep breathing through the hold.
Common mistakes
- Bending your elbowsReturn to a compact tuck if you cannot support yourself on straight arms.
- Arching your lower backTighten your abdomen and glutes to keep your ribs aligned with your pelvis.
- Opening the tuck too quicklyMove your knees outward in small increments rather than jumping immediately to a longer position.
Safety
The forward lean places substantial load on your wrists, elbows, and shoulders, especially when fatigue weakens your support. Losing balance can cause a forward fall onto your face or upper body.
- Warm up with gentle wrist loading and short, feet-supported planche leans.
- Build a repeatable, controlled tuck planche before attempting this version.
- Practice on a stable, nonslip surface with clear space in front of you.
- End each attempt while you still have enough strength to lower yourself deliberately.
If you have wrist, elbow, or shoulder pain or a previous injury that limits weight-bearing through your hands, use a feet-supported version and seek advice from a physiotherapist before progressing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 3–5
- Target
- 5–10 seconds
- Rest
- 2 min
Use shorter holds if needed to keep the position steady rather than chasing longer attempts.