Also known as: frogstand, crow stand, tuck balance, frog hold, tuck planche prep

What is Frog Stand?

The Frog Stand is a medium-level bodyweight balance hold where you lean forward with knees on bent elbows to lift your feet off the ground. It primarily targets triceps, shoulders, chest and lats while building core stability, wrist strength, and shoulder endurance for planche progressions.

How to Do Frog Stand

  1. Set up squat: Start in a low squat with feet hip-width, place hands shoulder-width on the floor ahead of your toes, fingers spread for stability.
  2. Position knees: Bring knees to rest on the outer biceps or bent elbows, finding a comfortable groove that supports some bodyweight without pinching hips.
  3. Shift forward: Lean your weight slowly into your hands, keeping elbows stacked over wrists and gaze forward to maintain balance and control.
  4. Engage core: Tighten the core, squeeze glutes and press through shoulders and triceps to take more weight into the arms and protect the wrists.
  5. Lift feet: Gradually lift one foot then the other, or slide heels off the ground, keeping knees on elbows until both feet clear the floor.
  6. Controlled hold: Hold with steady breathing for 5–30 seconds, then return feet to the ground under control; rest and repeat 3–5 reps as appropriate.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Frog Stand?

The Frog Stand builds shoulder and triceps strength, wrist stability, and core control while improving balance and body awareness. It’s an efficient preparatory hold for planche skills and pressing movements without any equipment.

What are common mistakes when doing the Frog Stand?

Common mistakes include collapsing the shoulders, holding breath, placing knees too far from the elbows, and rushing the lift. Correct by stacking wrists and elbows, breathing steadily, and practicing partial weight shifts.

How do I progress or regress the Frog Stand?

Regress by practicing partial weight shifts, elevated hands on blocks, or supported knee-on-elbow holds. Progress by increasing hold time, attempting tuck planche variations, and lowering the knee support toward the triceps over time.