> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Tuck hang

> Novice · Static · Bilateral. Strength

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| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 7 s |

## Technique

1. Hang while pulling your bent legs up close to your chest.

## Muscles

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    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Hip adductors</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Forearms</li></ul></Card>
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<Accordion title="Individual muscles" icon="list">
  * Lower trapezius
  * Serratus anterior
  * Latissimus dorsi
  * Pectoralis minor
  * Rhomboid major
  * Middle trapezius
  * Rectus abdominis
  * External oblique
  * Internal oblique
  * Iliacus
  * Rectus femoris
  * Psoas major
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/rings" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00b.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=b8d3912667105288799fb9d25919e936" alt="Rings" noZoom className="m-0 w-full h-full object-contain" width="237" height="234" data-path="images/equipment/q00b.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Rings</span></a><a href="/collections/equipment/pullup-bar" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q005.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=11546367fadbabfd528e34c28fff76b3" alt="Pullup bar" noZoom className="m-0 w-full h-full object-contain" width="206" height="283" data-path="images/equipment/q005.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Pullup bar</span></a><a href="/collections/equipment/monkey-bars" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00v.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=fa48b9c6f1e9b6018d065db2529e630d" alt="Monkey bars" noZoom className="m-0 w-full h-full object-contain" width="302" height="278" data-path="images/equipment/q00v.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Monkey bars</span></a><a href="/collections/equipment/hangboard" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00s.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=524fe72e1ef769cca24262938ac26bf1" alt="Hangboard" noZoom className="m-0 w-full h-full object-contain" width="294" height="233" data-path="images/equipment/q00s.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Hangboard</span></a><a href="/collections/equipment/doorway-or-unstable-pullup-bar" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01r.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=bf0db9dc947f00509faf280b7f8c6fc4" alt="Doorway or unstable pullup bar" noZoom className="m-0 w-full h-full object-contain" width="349" height="282" data-path="images/equipment/q01r.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Doorway or unstable pullup bar</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a><a href="/collections/strength/abs" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Abs</a><a href="/collections/strength/obliques" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Obliques</a><a href="/collections/strength/pelvis" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Pelvis</a><a href="/collections/strength/quadriceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Quadriceps</a><a href="/collections/strength/hip-adductors" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Hip adductors</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Trunk</span><a href="/collections/joint-movements/trunk-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-depression" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />depression</a><a href="/collections/joint-movements/shoulder-retraction" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />retraction</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Hip</span><a href="/collections/joint-movements/hip-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Hand</span><a href="/collections/joint-movements/finger-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />Finger flexion</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="L-sit dead hang" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e06e.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=6ee35bb19f320a283e4fb82dec15e2ae" href="/exercises/l-sit-dead-hang-e06e" width="320" height="320" data-path="images/exercises/e06e.jpg">Novice</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Active hang" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01a.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=99526d6f139c8c37b14f93d5df4a0ec3" href="/exercises/active-hang-e01a" width="320" height="320" data-path="images/exercises/e01a.jpg">Beginner</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Hanging knees to chest" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e04r.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=49d427c96158a3a52b64b6552f6add64" href="/exercises/hanging-knees-to-chest-e04r" width="320" height="320" data-path="images/exercises/e04r.jpg">Novice</Card>
    <Card title="Bent-arm hang" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0cc.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=b1d58512c69916837ce905a6b3855aaf" href="/exercises/bent-arm-hang-e0cc" width="320" height="320" data-path="images/exercises/e0cc.jpg">Novice</Card>
    <Card title="Advanced hanging knee raise" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0t2.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=fa8f22ebeea5b0dd736c3880042c218f" href="/exercises/advanced-hanging-knee-raise-e0t2" width="320" height="320" data-path="images/exercises/e0t2.jpg">Novice</Card>
    <Card title="L-sit active hang" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e06b.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=64149c9e4f19abb283d45ac1adf89de3" href="/exercises/l-sit-active-hang-e06b" width="320" height="320" data-path="images/exercises/e06b.jpg">Novice</Card>
    <Card title="Scapular pull" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0a6.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=576e365c900381239e30a91c96946c9c" href="/exercises/scapular-pull-e0a6" width="320" height="320" data-path="images/exercises/e0a6.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/tuck-hang-e00y). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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