Exercise guide
Frog Planche
- Intermediate
- Compound
- Timed hold
- Lower arms
- Shoulders
- Upper arms
- Waist
The Frog Planche is a foundational calisthenics hold that builds significant straight-arm strength and shoulder stability, serving as a bridge to advanced planche variations. It primarily targets the anterior deltoids and core while teaching the body to maintain a horizontal torso through scapular protraction.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place your hands on the floor slightly wider than shoulder-width with fingers spread and pointing slightly outward.
- Crouch down and position your knees against the outside of your triceps, just above the elbows.
- Engage your core and shift your weight forward onto your hands while keeping your arms completely straight.
How to do it
- Inhale to create core tension and lean forward until your feet naturally lift off the floor.
- Push hard through the floor to protract your shoulder blades (rounding the upper back) and lock your elbows.
- Hold the position for the desired duration, taking shallow breaths to maintain internal pressure.
- Exhale as you slowly shift your weight back and lower your feet to the ground with control.
Form checklist
- Keep elbows fully locked out; do not allow them to bend into a crow pose.
- Maintain scapular protraction by pushing the floor away to create a 'domed' upper back.
- Ensure your hips stay level with your shoulders rather than sagging toward the floor.
- Keep your head in a neutral position, looking slightly forward on the floor.
Pro tips
- Focus on the 'lean'—the further forward your shoulders go past your wrists, the more your lower body will feel weightless.
- Squeeze your knees inward against your arms to create a more stable, compact unit for better balance.
Make it harder
- Transition to a Tuck Planche by moving your knees off your elbows and holding them tucked into your chest.
- Increase the forward lean to shift more weight onto the shoulders, preparing for the Advanced Tuck Planche.
Frequently asked
- What muscles does the frog planche work?
- The frog planche primarily targets the pectorals, and also works the rotator cuff and serratus anterior as secondary muscles.
- What equipment do you need for the frog planche?
- The frog planche requires no equipment — just your body weight.
- Is the frog planche good for beginners?
- The frog planche is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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