Frog Planche
Description
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.
Equipment Required
Frog Planche Instructions
- Start in a push-up position with your hands shoulder-width apart and your feet together.
- Engage your core and slowly shift your weight forward, bringing your shoulders over your hands.
- As you shift your weight forward, lift your feet off the ground and extend your legs straight out behind you.
- Keep your body in a straight line from your head to your heels.
- Bend your knees and bring them towards your chest, keeping your feet together.
- Hold this position for a few seconds, then slowly lower your feet back down to the ground.
- Repeat for several reps, gradually increasing the amount of time you hold the position.
Frog Planche Form & Visual
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
- Tuck planche
- Advanced tuck planche
- Straddle planche
- Full planche
- Maltese