Movement overview

The Frog Planche is an advanced bodyweight exercise that focuses on building strength and balance in the upper body and core. It involves supporting the body parallel to the ground with only the hands, while the knees rest on the elbows. This exercise targets the shoulders, chest, triceps, and core muscles, enhancing stability and control.

Step-by-step cues

1. Begin in a squat position with your feet close together and hands placed shoulder-width apart on the ground.
2. Lean forward, bending your elbows slightly, and place your knees on the back of your upper arms near the elbows.
3. Shift your weight forward onto your hands while lifting your feet off the ground, maintaining balance.
4. Engage your core and keep your back flat, ensuring that your body remains parallel to the ground.
5. Hold this position for as long as possible while maintaining steady breathing.
6. To exit, gently lower your feet back to the ground and return to a squat position.

Technical tips

• Warm up thoroughly before attempting the Frog Planche to prevent injury.
• Focus on engaging your core muscles to maintain balance and stability.
• Practice holding the position for short periods initially, gradually increasing duration as you build strength.
• Keep your gaze slightly forward to help maintain balance and alignment.
• If you're struggling with balance, try practicing against a wall for additional support.
• Ensure that your wrists are directly under your shoulders to distribute weight evenly.