Frog Planche

advanced strength exercise · body weight · targets abs

Body part: waist
Primary target: abs
Equipment: body weight
Difficulty: advanced

The frog planche is the entry-level planche position — a static hold supported only on the hands with knees resting on the elbows in a tucked frog-like position. It's the foundational planche progression that introduces the supported handstand-like position and trains the shoulders, wrists, and core for the more demanding planche variations to come. Most adults attempting calisthenics planche progressions start with the frog planche. The supported tucked position is genuinely accessible — most healthy trainees can hold a frog planche briefly within a few weeks of dedicated practice. From here, the path runs through tuck planche → advanced tuck → straddle → full planche over years. Where this earns its place is as the introduction to planche progressions. Combined with wrist preparation work and L-sit holds, the frog planche builds the foundation that later progressions rest on.

Why train the Frog Planche?

Provides accessible entry to planche progressions.
Builds initial shoulder and core strength for static gymnastic holds.
Develops wrist tolerance for sustained loaded positions.
Useful as foundation for the multi-year planche journey.
Suitable for most trainees with healthy wrists and shoulders.
Pairs naturally with L-sit and dead hangs in basic gymnastic strength work.

How to do the Frog Planche: step by step

1Start in a push-up position with your hands shoulder-width apart and your feet together.
2Bend your elbows and lower your body towards the ground, keeping your back straight.
3As you lower your body, lift your feet off the ground and bring your knees towards your chest.
4Hold this position for a few seconds, then extend your legs back out and push yourself back up to the starting position.
5Repeat for the desired number of repetitions.

Muscles worked

Primary

abs

Secondary

shoulders, chest, triceps

Common mistakes to avoid

Skipping wrist preparation
Daily wrist mobility before sets prevents tendon issues.
Hyperextending elbows
Keep slight elbow bend if elbow lockout produces pain.
Bouncing into position
Controlled entry and exit. Bouncing risks injury.
Holding the breath
Breathe slowly through the hold.
Programming too aggressively
2-3 times per week as foundational work.

Easier and harder variations

Easier

Practice on parallettes (raised handles) to reduce wrist demand. Or perform with feet still on floor (lifted partially).

Harder

Lift the feet completely off elbows. Or progress to tuck planche with knees pulled tight to chest.

Alternative exercises

Tuck planche
Next progression. Knees pulled tight without elbow support.
Crow pose (yoga)
Similar position from yoga tradition.
L-sit
Different static hold with related demands.

How to program the Frog Planche into your training

Sets and reps: 3 sets of 5-20 second holds. Frequency: 2-3 times per week. In calisthenics programs: as foundational work alongside L-sits and dead hangs.