Frog planche

Description

How to Do Frog planche

1. 1
   Setup

   Begin in a deep squat position with your hands placed flat on the floor, about shoulder-width apart, fingers pointing forward or slightly outward.

2. 2
   Setup

   Lean your torso forward, bending your elbows slightly, and place your knees high up on the outside of your upper arms or triceps, just above your elbows.

3. 3

   Shift your body weight further forward, maintaining a rounded upper back and protracted scapulae, and slowly lift your feet off the ground.

4. 4

   Bring your heels towards your glutes, engaging your core and arms to hold this tucked position, keeping your gaze slightly forward or down.

Tips

• 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.

Common Mistakes

• ×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.