Frog Planche
Description
The frog planche (also called tuck planche) is a beginner-intermediate planche progression where you hold your body horizontal with knees tucked close to your chest. Your hands are on the floor with arms locked, and your feet are off the ground with knees pulled in tight. It is the first true planche hold in the progression and builds the shoulder and core strength needed for harder variations.
Equipment Required
Frog Planche Instructions
- Place your hands on the floor shoulder-width apart (or on parallettes). Turn fingers outward.
- Squat down and place your knees on the backs of your elbows or just inside them.
- Lean forward, shifting your weight onto your hands.
- Lift your feet off the floor, balancing your tucked body on your hands alone.
- Protract your shoulders (push the floor away). Lock your arms straight.
- Hold for 10 to 30 seconds. Focus on keeping your hips as high as your shoulders.
- Build up to longer holds. Progress toward advanced tuck (hips higher, back flatter).
- Then progress to straddle planche by gradually extending the legs.
Frog Planche Form & Visual
Frog Planche Benefits
- First true planche hold in the progression
- Builds shoulder, chest, and core strength for harder planches
- Relatively achievable with consistent training
- No equipment needed (parallettes recommended)
- Develops balance and body control
- Gateway to advanced calisthenics
Frog Planche Muscles Worked
- Anterior deltoid (heavy)
- Pectoralis major
- Serratus anterior
- Core (heavy)
- Triceps brachii
- Wrist flexors
Frog Planche Variations & Alternatives
- Lean Planche (easier)
- Straddle Planche (harder)
- Full Planche (hardest)
- Advanced Tuck Planche
- Crow Pose (yoga, similar balance)
