When it comes to calisthenics and gymnastics strength training, L-sits and tuck planches are foundational static holds. Both build tremendous core strength, shoulder stability, and body control — but they train your body in different ways, for different purposes.
In this guide, we’ll compare:
- The form & technique
- Muscles worked
- Skill level required
- Which is better for your goals
Quick Comparison Table
| Feature | L-sit | Tuck Planche |
|---|---|---|
| Difficulty | Beginner–Intermediate | Intermediate–Advanced |
| Primary Focus | Core strength, hip flexors | Shoulder strength, body balance |
| Support | Legs extended, feet off ground | Whole body off ground, knees tucked |
| Leverage | Favorable (legs counterbalance torso) | Demanding (entire body leaned forward) |
| Progression From | Plank, leg raises | Planche leans, pseudo planche push-ups |
| Progresses To | V-sit, L-sit to handstand | Straddle/full planche, planche push-ups |
| Good For | Core development, gymnastic control | Planche training, shoulder intensity |
What Is an L-sit?
Form:
- Hands on parallettes or floor
- Legs extended forward (straight)
- Hips lifted so legs are parallel to the ground
- Arms locked, shoulders depressed
Main Muscles Worked:
- Core (rectus abdominis, obliques)
- Hip flexors (iliopsoas, rectus femoris)
- Triceps, shoulders (isometric hold)
Benefits:
✅ Builds rock-solid core
✅ Improves compression strength for gymnastics
✅ Safer on shoulders than a planche
✅ Great for beginners
Progression:
Tuck sit → One-leg L-sit → Full L-sit → V-sit
What Is a Tuck Planche?
Form:
- Hands on floor or parallettes
- Knees tucked to chest
- Feet off the ground
- Shoulders leaned forward past the hands
- Arms straight, scapula protracted
Main Muscles Worked:
- Shoulders (especially anterior deltoid)
- Chest
- Triceps
- Core and lower back
- Scapular stabilizers
Benefits:
✅ Builds foundation for full planche
✅ Forces shoulder and scapular control
✅ Improves upper-body straight-arm strength
Progression:
Planche lean → Tuck planche → Advanced tuck → Straddle planche
Skill & Strength Requirements
| Category | L-sit | Tuck Planche |
|---|---|---|
| Shoulder Strength | Moderate | High |
| Core Strength | High (compression) | High (bracing, balance) |
| Balance | Minimal | Significant |
| Risk of Injury | Low | Medium-High (if rushed) |
| Mobility Required | Hamstring flexibility | Wrist & shoulder mobility |
When to Choose Which?
Choose L-sit If:
- You’re building foundational core strength
- You want a gateway to V-sits, toes-to-bar, or L-sit to handstand
- You’re recovering from a shoulder injury or lack scapular control
- You want a safer static hold to train anywhere
Choose Tuck Planche If:
- You’re training for advanced planche skills
- You want to develop straight-arm shoulder strength
- You can already hold a strong plank, planche lean, and L-sit
- You’re okay with slower, skill-based progressions
How to Use Both in Your Training
Both moves can complement each other in a routine:
Push Day Example:
- Planche leans: 3x20s
- L-sit holds: 3x15s
- Tuck planche attempts: 3x10s
- Dips: 3×10
- Hollow body hold: 3x30s
L-sits improve your core and hip compression, which helps your tuck planche form and transitions.
Tuck planche improves shoulder and scapular strength, which in turn supports advanced push strength and balance skills.
Final Verdict
| Goal | Better Option |
|---|---|
| Pure Core Strength | L-sit |
| Shoulder/Upper Body Strength | Tuck Planche |
| Beginner-Friendly | L-sit |
| Planche Skill Progression | Tuck Planche |
| Total Body Control | Both (combined) |
Conclusion
Both the L-sit and the tuck planche are incredible tools for bodyweight strength, but they target different areas and require different approaches.
Start with L-sits to build a solid core, then slowly move into tuck planche training to prepare your shoulders and master full-body tension.