Frog board
Step by step
How to perform
- Lean forward, shifting your weight onto your hands, and lift your feet off the ground, bringing your knees to the outside of your elbows.
- Engage your core and maintain a straight back as you balance your body weight on your hands, keeping your knees on the outside of your elbows.
- Hold this position, known as the frog planche, for as long as you can, ensuring that you maintain good form and control.
- Slowly lower your feet back to the ground, returning to the starting squat position to complete one repetition. Repeat the exercise as many times as desired.
Overview
About this exercise
The Frog Planche is a challenging bodyweight exercise that primarily targets the shoulders, arms, and core, promoting strength, balance, and flexibility. It is ideal for advanced fitness enthusiasts and gymnasts who are looking to further enhance their physical prowess and control. People would want to do this exercise to improve their upper body strength, body coordination, and to master a skill that requires a high degree of athletic ability.
Coaching cues
Form tips
Don't rush into the Frog planche. Start with easier exercises like the planche lean and tuck planche, then gradually progress to the Frog planche. Attempting the Frog planche without proper preparation can lead to injuries.
The Frog planche requires a good amount of upper body strength, core strength, and flexibility. Make sure to include strength training and flexibility exercises in your routine. A common mistake is not having enough strength or flexibility, which can lead to poor form and injuries.