Bodyweight Strength · Bodyweight — Apex
L-Sit to Tuck Planche
Planche progression, shoulder strength, core compression
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
L-sit, then lean forward to tuck.
Lean forward, shift weight onto hands, tuck knees toward chest. Hold the lean. When you collapse, rest seated. Wrist and shoulder strength both need time to adapt here.
- 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
Easier
L-sit only. Lean forward slightly.
Don't commit to the planche lean. Just find the forward shift.
Harder
Hold tuck planche for 3 seconds.
Full lean, tucked knees, hold the position.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline 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.
Launching May 2026 · Free to try
