Bodyweight Strength · Bodyweight — Apex
L-Sit to Tuck Planche
Planche progression, shoulder strength, core compression
Minimum Effective Dose
20s
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.
Shift weight onto hands, tuck knees toward chest. Hold the lean.
- Start in an L-sit position on the floor or parallettes
- Lean your shoulders forward over your hands
- Tuck your knees toward your chest as you lean
- Hold the tuck planche position — when you collapse, return to L-sit
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.