Frog planche

Frog planche primarily targets Obliques, Rectus Abdominis. Secondary muscles include Biceps Brachii, Brachialis, Brachioradialis, Gastrocnemius, Gluteus Maximus, Gluteus Medius, Hamstrings, Latissimus Dorsi, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Quadriceps, Soleus, Tensor Fasciae Latae, Teres Major, Triceps Brac.

Frog planche is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

You need Body weight to perform Frog planche. If you don't have this equipment, look for variations that target the same muscles with what you have available.

Focus on actively protracting your scapulae (pushing your shoulder blades away from your spine) to create a strong, stable base and protect your shoulders. Maintain a slight forward lean and rounded upper back throughout the hold; this helps shift your center of gravity and makes balancing easier. Actively squeeze your knees into your elbows and your heels towards your glutes to create a compact, stable shape and maximize core engagement. Practice against a wall initially if needed, placing your feet gently against it for support as you get accustomed to the lean and balance required.

Sagging hips or an arched lower back compromises core engagement; fix this by actively tucking your pelvis and rounding your upper back. Letting elbows flare out too wide reduces stability and puts undue stress on wrists; fix this by keeping elbows relatively close to your body, pointing backward. Failing to lean forward enough makes it impossible to lift your feet; fix this by consciously shifting your weight over your hands until your shoulders are well past your wrists.