Frog planche
Expert Advice
Keep your elbows tucked in close to your body to maximize leverage and stability. Practice on a soft surface to reduce the risk of injury.
How-to-do Steps
- Start in a squat position with your hands flat on the floor, shoulder-width apart.
- Place your knees on the outside of your elbows.
- Lean forward, transferring your weight to your hands.
- Lift your feet off the floor, balancing on your hands.
- Hold the position, keeping your back flat and core engaged.
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Muscles Worked
Frog planche primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs10%
Secondary
Biceps10%
Forearms10%
Calves5%
Glutes10%
Hamstrings10%
Lats10%
Chest10%
Quads10%
Shoulders5%
Triceps10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Frog planche work?
Frog planche primarily targets the Abs. Secondary muscles involved include Biceps, Forearms, Calves, Glutes, Hamstrings, Lats, Chest, Quads, Shoulders, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Frog planche?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Frog planche suitable for beginners?
Frog planche is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
