Planche lean knee tuck

Shouldershardrepsno equipment

Hands on the floor and arms straight, the shoulders leaning forward past the hands as in a planche lean while the body stays long and low. From there one knee is pulled in toward the chest while the other leg stays extended behind; the knees alternate. Wrists, shoulders and core carry the lean.

How to do it

1. Place the hands on the floor a little wider than the shoulders, fingers turned slightly out, and straighten the arms. Lift the feet and lean forward until the shoulders are in front of the hands.
2. Keep the arms locked straight with the elbow creases pointing forward, the shoulder blades pushed away from the floor, the glutes squeezed and the pelvis tilted back.
3. Without losing the lean, draw one knee in toward the chest while the other leg stays long behind you.
4. Extend that leg and draw the other knee in. Alternate smoothly, breathing steadily, and stop when you can no longer keep the arms straight and the shoulders forward. Warm up the wrists first.

Muscles worked

Main: shoulders, abs
Supporting: triceps, chest, forearms, quads