Frog Planche

Frog Planche


This exercise involves holding a planche position with the legs tucked in towards the chest, resembling a frog. It requires significant upper body and core strength, as well as balance and control.

Muscle Group

Equipment Required

Frog Planche Instructions

  1. Start in a push-up position with your hands shoulder-width apart and your feet together.
  2. Engage your core and slowly shift your weight forward, bringing your shoulders over your hands.
  3. As you shift your weight forward, lift your feet off the ground and extend your legs straight out behind you.
  4. Keep your body in a straight line from your head to your heels.
  5. Bend your knees and bring them towards your chest, keeping your feet together.
  6. Hold this position for a few seconds, then slowly lower your feet back down to the ground.
  7. Repeat for several reps, gradually increasing the amount of time you hold the position.

Frog Planche Form & Visual

Frog Planche

Frog Planche Benefits

  • Strengthens the core muscles
  • Improves balance and stability
  • Increases upper body strength, particularly in the shoulders, chest, and triceps
  • Enhances flexibility in the hips and hamstrings
  • Challenges the mind-body connection and improves focus and concentration

Frog Planche Muscles Worked

  • Pectoralis major
  • Deltoids
  • Triceps brachii
  • Rectus abdominis
  • Obliques
  • Quadriceps
  • Glutes

Frog Planche Variations & Alternatives