L-Sit to Tuck Planche
Planche progression, shoulder strength, core compression
Why it works
The transition from L-sit to tuck planche teaches the forward lean and shoulder protraction needed for planche work. It builds the straight-arm pushing strength unique to gymnastics.
How to do it
- Start in an L-sit with hands on the floor, legs extended, hips lifted
- Lean your shoulders forward past your wrists. Tuck knees toward your chest as you shift forward
- Hold the forward lean. When you collapse, rest seated
- Wrist and shoulder strength both need time to adapt
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do L-Sit to Tuck Planche?
The minimum effective dose for L-Sit to Tuck Planche is 20s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does L-Sit to Tuck Planche target?
It targets planche progression, shoulder strength, core compression. Done daily at its 20s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is L-Sit to Tuck Planche worth doing if I only have a minute?
Yes. 20s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make L-Sit to Tuck Planche easier or harder?
To scale it down: L-sit only. Lean forward slightly. To make it harder: Hold tuck planche for 3 seconds.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
