Advanced Tuck Planche
The Advanced Tuck Planche (OG Level 7) bridges the Tuck Planche and Straddle Planche by uncurling the lumbar spine into a flat back while extending the hips to a 90° angle relative to the torso. This subtle shift moves the knees behind the hip line, substantially increasing anterior deltoid and biceps tendon torque. Athletes should master a 15-second Tuck Planche before progressing to Advanced Tuck holds.
4 sets × 15s Tuck Planche + 3 × 12 Pseudo Planche Push-Ups
4 sets × 12s hold with flat lower back and 90° hip angle
Pure Isometric / Bodyweight Node
Step-by-Step Biomechanical Execution
Enter Clean Tuck Planche
Establish a locked-arm Tuck Planche with hips level with the shoulders.
Extend Hips & Flatten Lumbar Spine
Slowly push the knees backward until the thighs are vertical (90° to torso) while leaning the shoulders slightly further forward.
Primary & Secondary Muscles
Primary Prime Movers
Secondary Stabilizers
Technical Coaching Cues
- Flatten the lower back while maintaining upper thoracic protraction
- Increase forward shoulder lean as the knees move backward
- Keep elbows completely locked at 180°
Common Biomechanical Mistakes & Energy Leaks
Avoid these structural faults to protect tendons and qualify for strict hold/rep standards.
Correction: Lean shoulders further forward to counterbalance the rearward shift of the knees.
Prerequisite Exercises
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