Frog Planche

Muscles worked

Setup

1. Place your hands on the floor slightly wider than shoulder-width with fingers spread and pointing slightly outward.
2. Crouch down and position your knees against the outside of your triceps, just above the elbows.
3. Engage your core and shift your weight forward onto your hands while keeping your arms completely straight.

How to do it

1. Inhale to create core tension and lean forward until your feet naturally lift off the floor.
2. Push hard through the floor to protract your shoulder blades (rounding the upper back) and lock your elbows.
3. Hold the position for the desired duration, taking shallow breaths to maintain internal pressure.
4. Exhale as you slowly shift your weight back and lower your feet to the ground with control.

Form checklist

• Keep elbows fully locked out; do not allow them to bend into a crow pose.
• Maintain scapular protraction by pushing the floor away to create a 'domed' upper back.
• Ensure your hips stay level with your shoulders rather than sagging toward the floor.
• Keep your head in a neutral position, looking slightly forward on the floor.

Pro tips

• Focus on the 'lean'—the further forward your shoulders go past your wrists, the more your lower body will feel weightless.
• Squeeze your knees inward against your arms to create a more stable, compact unit for better balance.

Make it harder

• Transition to a Tuck Planche by moving your knees off your elbows and holding them tucked into your chest.
• Increase the forward lean to shift more weight onto the shoulders, preparing for the Advanced Tuck Planche.

Frequently asked

What muscles does the frog planche work?

The frog planche primarily targets the pectorals, and also works the rotator cuff and serratus anterior as secondary muscles.

What equipment do you need for the frog planche?

The frog planche requires no equipment — just your body weight.

Is the frog planche good for beginners?

The frog planche is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Bear WalkIntermediate · abs, calves, deltoids, hamstrings, obliques, and pectorals