ACFT Leg Tuck Calculator

Calculate your Leg Tuck score and get detailed insights

Leg Tuck Score Calculator

Understanding the Leg Tuck

Basic Movement Pattern

How to perform the leg tuck correctly:

  • Starting Position: Hang from the bar with arms fully extended
  • Movement: Pull yourself up while bringing knees to elbows
  • Key Points: Keep elbows tucked, touch knees to elbows, control the descent
  • Completion: Return to full hang position between each repetition

Muscles Worked

The leg tuck is a compound exercise that targets:

  • Upper Body: Lats, biceps, forearms, grip strength
  • Core: Abdominals, hip flexors, obliques
  • Benefits: Develops functional strength for climbing and obstacles
  • Military Relevance: Simulates pulling yourself over barriers

Training Progression

How to build up to successful leg tucks:

  • Beginners: Start with dead hangs and scapular pulls
  • Intermediate: Practice hanging knee raises and negative pull-ups
  • Advanced: Work on pull-ups and L-sit progressions
  • Frequency: Train 2-3 times per week with adequate recovery

Common Errors

Mistakes to avoid for better scores:

  • Swinging: Keep body stable without using momentum
  • Incomplete Reps: Ensure knees touch elbows on each rep
  • Poor Grip: Maintain firm grip throughout the movement
  • Rushed Form: Focus on quality over quantity of repetitions

Performance Enhancement

Tips to improve your leg tuck score:

  • Grip Training: Farmer's carries, dead hangs, and grip tools
  • Core Work: Hanging knee raises, planks, and hollow holds
  • Pull Strength: Pull-ups, rows, and lat pulldowns
  • Weight Management: Lighter body weight makes leg tucks easier

Test Day Preparation

How to perform your best on test day:

  • Warm-up: Dynamic stretches and a few submaximal pull-ups
  • Hand Care: Use chalk if available to improve grip
  • Pacing: Find a steady rhythm that works for you
  • Mental Focus: Visualize successful repetitions before starting