Tuck Planche
The first major planche progression with knees tucked to chest. Builds foundational planche strength.
Short answer
Tuck Planche: an advanced bodyweight exercise for the shoulders and core. You need parallettes. A typical target: 10-30 seconds. If it is still too hard, start with the easier variation, “Frog Stand”. Once it feels easy, “Advanced Tuck Planche” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Start in frog stand position.
Lean forward with straight arms.
Tuck knees to chest.
Lift feet and hold.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the tuck planche work?
Tucking the knees to the chest shortens the lever dramatically, which is what makes this the first genuinely achievable planche position. The anterior deltoids still carry the load with the shoulders in front of the hands, and the serratus protracts the shoulder blades. The core holds the tuck tight against the chest, and the hip flexors keep the knees up. The wrists take substantial extension, and the biceps tendon is loaded by the locked elbows.
Primary Muscles
Secondary Muscles
How to train it
Hold 10 to 30 seconds in short sets, three or four times a week. Build to it with planche leans and frog stands. Progress by opening the tuck gradually - knees away from the chest, then hips higher - which becomes the advanced tuck. Twenty clean seconds is the marker for moving on. Parallettes are gentler on the wrists than the floor and are worth using.
If you are stuck
Arms bending is the fault that changes the exercise, so regress rather than compromise. Not enough forward lean is the reason most tuck planches feel impossible: the shoulders must travel clearly in front of the hands, and without that lean it is simply a difficult tuck hold. A back that is too arched means the shoulder blades are not protracted - round the upper back deliberately and push hard through the hands.
Progressions
Level up your training
Tuck Planche questions
How do I get into tuck planche position?
Start in a frog stand or from the ground. Lean forward until your feet lift, then tuck your knees tight to your chest. Protract your shoulders hard and look slightly forward, not down.
How long should I hold tuck planche before progressing?
Aim for 3 sets of 10-15 second holds before moving to advanced tuck. Your hips should be level with shoulders and form should be solid. Quality of position matters more than duration.
What is the difference between tuck and advanced tuck planche?
In tuck planche, knees are pulled tight to chest. In advanced tuck, hips are extended more so knees point more downward. Advanced tuck is significantly harder and closer to straddle planche.
Related Exercises
More Static exercises
Planche
One of the most impressive static holds. Body held horizontal with only hands on the ground and arms straight.
Straddle Planche
A planche variation with legs spread wide, reducing the lever arm. A step before full planche.
Front Lever
A horizontal hold where you hang from a bar with body straight and parallel to ground, facing up.
Ready to Practice Tuck Planche?
Find a calisthenics park with parallettes near you and start training.