Froggy Planche
Build incredible core & upper body strength with the Froggy Planche! A challenging calisthenic hold that's a fun progression to the planche.
The Froggy Planche mainly works the triceps and chest, with help from the core. No equipment needed: it uses just your bodyweight.
Froggy Planche Muscles Worked
Primary
Triceps (triceps brachii); Upper Chest (pectoralis major, clavicular head)
Secondary
Obliques; Abdominals (rectus abdominis)
Froggy Planche Variations and Alternatives
How to do the Froggy Planche
Begin by placing your hands on the ground, shoulder-width apart with fingers spread wide for stability.
Crouch down and bring your knees to rest on your triceps, just above your elbows.
Lean your body forward slowly, shifting your weight onto your hands and triceps while lifting your feet off the ground.
Engage your core and keep your back rounded slightly. Look down or slightly forward to maintain neck alignment.
Focus on balancing your weight and maintaining a steady breathing pattern.
Hold the Frog Planche position for as long as possible while keeping good form.
To exit the position, lower your feet down and gently ease your knees off your triceps, returning to a crouched position.
This exercise requires significant upper body strength, balance, and control. Progress to it with caution and consider having a spotter or practicing above a cushioned surface. Practice regularly to improve balance and stability in the Frog Planche position.
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Froggy Planche FAQs
What muscles does the Froggy Planche work?
The Froggy Planche mainly works the triceps and chest, with help from the core. The main muscles are the triceps brachii and pectoralis major.
What equipment do you need for the Froggy Planche?
None. The Froggy Planche is a bodyweight exercise, so you can do it anywhere.
What are some Froggy Planche variations and alternatives?
Similar exercises include the Firefly Pose, Froggy Walk, Froggy Climber and Full Planche.
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