Technique
- Kneel down on the ground, with your toes pointed back.
- Place your hands on the sides of your legs, slightly behind the knees.
- Push on your hands to lift your hips up, aiming to get them as high as your shoulders, and pull your thighs towards your chest.
- Hold the top position for time.
Form tips
- Aim to place most of your weight on your hands when pushing up, using as little assistance as possible from the feet.
- Pull your knees close to your chest on the way up.
- Round your back at the top, pushing your shoulders forward ( Shoulder protraction).
Muscles
Strength
Primary
- Shoulders
- Chest
- Serratus anterior
Secondary
- Biceps
- Spine
Individual muscles
Individual muscles
- Anterior deltoid
- Pectoralis major (clavicular head)
- Serratus anterior
Equipment
Appears in
Calisthenics skills
Joint movements
Shoulderflexion forward
trains stretches
Progressions
Tuck planche
Advanced
Tuck planche raise
Advanced
Variations
Assisted tuck planche raise
Novice
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