Frog Stand
A foundational balance position with knees resting on bent elbows. First step toward planche.
Short answer
Frog Stand: a beginner bodyweight exercise for the shoulders and core. It needs no equipment. A typical target: 30-60 seconds. Once it feels easy, “Tuck Planche” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Squat down and place hands on floor.
Lean forward, placing knees on elbows.
Shift weight forward.
Lift feet and balance.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the frog stand work?
The anterior deltoids take your weight as the shoulders travel forward past the hands, which makes this the gentlest introduction to the planche lean. The forearms and wrists work hard - for many people this is the first exercise that genuinely loads the wrists in extension. The core holds the tuck and the hip flexors keep the knees on the arms. It is a balance exercise as much as a strength one, and it is the natural entry point to both planche and handstand work.
Primary Muscles
Secondary Muscles
How to train it
Hold 30 to 60 seconds, accumulated across sets. Practise most days - the loading is light and the wrists benefit from frequent short exposure. Progress by moving the knees further out towards the elbows or lifting them off the arms entirely, which becomes a tuck planche. Warm the wrists up first even though the exercise looks easy.
If you are stuck
Not leaning forward enough is the reason most attempts fail immediately: your shoulders must travel in front of your hands or there is nothing to balance on. Commit to the lean. Fingers not spread reduces your base of support and makes balance far harder - spread them wide and grip the floor with the fingertips. Holding your breath is common through concentration; breathe normally, since the hold is not maximal.
Progressions
Level up your training
Frog Stand questions
Where should my knees be in frog stand?
Knees rest on the outside of your upper arms, near your armpits. Some people prefer knees on top of the elbows. Find what feels most stable for your body proportions.
How do I balance in frog stand?
Lean forward slowly until your feet lift. Use your fingers to prevent falling forward. Look slightly ahead, not down. Start with short holds and gradually increase time.
How does frog stand help with handstand?
Frog stand builds comfort being on your hands, wrist strength, and teaches you to shift weight forward. It is a great first step before tackling crow pose and eventually handstand.
Related Exercises
More Static exercises
Planche
One of the most impressive static holds. Body held horizontal with only hands on the ground and arms straight.
Straddle Planche
A planche variation with legs spread wide, reducing the lever arm. A step before full planche.
Tuck Planche
The first major planche progression with knees tucked to chest. Builds foundational planche strength.
Ready to Practice Frog Stand?
Find a calisthenics park with open space near you and start training.