Hips rise — becomes a pike position
Body folds at the hips; true planche lean is lost.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Push · Upper Body
Tuck Planche Hold
Coaching cues
- Hands on the floor; lean forward until shoulders are over the hands
- Tuck the knees to the chest; try to lift the feet off the floor
- Press DOWN hard through the palms; protract the scapulae
- Hold for time; progress to straddle then full planche
Common faults 2
Scapulae retract instead of protracting
Serratus anterior is not active; stability of the position breaks down.
Overactive muscles
RhomboidsUpper trapezius
Corrective work
Foam RollUpper traps↗StretchDoorway pec stretch↗