What is Frog Stand?
The Frog Stand is a medium-level calisthenics balance hold where you lean forward and rest knees on bent elbows while supporting weight on the hands. It primarily targets the triceps, shoulders, chest and upper back (latissimus), building wrist strength, balance and pressing control for advanced bodyweight moves.
How to Do Frog Stand
- Set hand position: Place hands on the floor in front of your feet, fingers spread, wrists stacked under shoulders and knees tucked near toes for support.
- Squat and place knees: Lower into a deep squat and rest your knees on the outer bent elbows, keeping elbows slightly turned out for stable support.
- Shift weight forward: Shift weight gradually onto your hands, engage core and shoulders, lean forward until feet lift fully or hover close to the ground.
- Balance and hold: Hold the balance with controlled breathing; squeeze triceps and shoulder muscles, keep gaze slightly forward and micro-adjust hands or knees as needed.
- Exit safely: To exit, shift hips back, lower feet gently to the ground and return to a squat; rest wrists and repeat when ready.
Muscle Groups
Triceps, Chest, Shoulders, Latissimus
Description
Start the exercise by placing the hands on the floor in front of the feet, next to the toes and getting into the bottom of the squat position.Now move the knees so that they are resting on the bent elbows for support (by adopting this position, your legs will help carry some of your bodyweight to make the hold possible).
Lean slightly forward into the hold taking the body weight onto the hands, so the feet are raised entirely from the ground. Beginners may not be able to lift the feet completely off the ground, but with regular practice, enough strength and balance skills will develop to accommodate the exercise.
Hold the position.
Movement Group
Push
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Frog Stand?
The Frog Stand builds wrist and shoulder strength, triceps and chest pressing power, core stability and balance. It improves body awareness and prepares you for progressions like tuck planche and handstands while requiring no equipment, making it an effective introductory arm balance.
What are common mistakes when doing the Frog Stand?
Common mistakes include placing hands too wide, failing to shift weight forward, keeping elbows flared or unstable, and holding the breath. These reduce balance, increase wrist strain and limit progress. Focus on elbow alignment, gradual weight shift and steady breathing to improve safety and hold duration.
How can I progress from the Frog Stand or what are alternatives?
Progress by increasing hold time, lifting feet fully, then advancing to tuck planche, crow pose or assisted handstand progressions. Alternatives include crow pose for yoga practitioners, incline frog holds using a box, and wrist-strengthening exercises to reduce injury risk.