Frog Planche 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Frog Planche is a challenging bodyweight exercise that primarily targets the abs while engaging the shoulders as a secondary muscle group. It involves starting in a high plank position with hands shoulder-width apart, then lowering onto the forearms while maintaining a straight body line. From there, the knees are bent and spread outward into a frog-like position, requiring strong core engagement and shoulder stability to hold the pose. This exercise emphasizes isometric contraction, enhancing core strength, balance, and overall body control without the need for any equipment.
How to Perform
Begin on your knees with hands placed slightly wider than shoulder-width in front of you for a solid base.
Spread your fingers for grip, tuck your toes under, and lift your hips to form a high plank stance.
Tighten your core and gradually lower your forearms to the floor, ensuring your elbows stay directly beneath your shoulders.
Align your body from head to heels so your torso remains straight, with forearms parallel to each other.
Bend your knees and move them outward to form a frog-like shape, keeping your hips elevated.
Maintain this position while actively engaging your core and keeping your shoulders steady.
To exit, straighten your legs back into a plank, raise your hips, and return to the starting kneeling position.
Perform the movement for a set number of repetitions or hold the pose for the desired duration, focusing on stability and controlled breathing throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core fully engaged throughout to prevent sagging or arching of the lower back.
Distribute your weight evenly between hands and forearms to maintain balance.
Avoid letting your shoulders shrug; keep them pressed down and stable.
Focus on controlled breathing to sustain the hold longer and reduce tension.
Move into the frog position slowly to avoid losing form or stability.
Keep your hips lifted and avoid letting them drop toward the floor.
Ensure knees are spread evenly and symmetrically to maintain alignment.
Gradually increase hold time rather than rushing to extend duration.
Engage your inner thighs lightly to help stabilize the frog position.
Warm up the shoulders and core before attempting to reduce strain and risk of injury.
How Not to Perform
Do not let your lower back sag or arch excessively during the hold.
Do not lift your hips too high, which reduces core activation.
Do not let your shoulders shrug toward your ears; keep them stable.
Do not move your legs or knees too quickly when entering the frog position.
Do not hold your breath; maintain steady breathing throughout.
Do not allow your elbows to flare out from under your shoulders.
Do not collapse your chest toward the floor; keep a strong torso line.
Do not let your knees or feet touch the ground while holding the frog position.
Do not rush the exercise; perform all movements with control and precision.
Do not engage other muscle groups excessively; focus on core and shoulders.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
