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Exercise 3301 · REF rQhGcin

Frog Planche exercise animation

Frog Planche

Category
Waist
Equipment
Body Weight
Target
Abs

A regression of the full planche, the frog planche tucks the knees in close to shorten the lever arm and make the forward-leaning, straight-arm hold achievable before the body is strong enough for the fully extended version. It's a stepping stone in gymnastic strength training, not a standalone exercise most lifters would program on its own.

How to Do the Frog Planche

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

Muscles Worked

The Frog Planche primarily targets the Abs, with Shoulders as the primary synergist muscle group, along with the Chest, Triceps.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Frog Planche work?
The Frog Planche primarily targets the abs, with the shoulders and chest, triceps assisting.
What equipment do I need for the Frog Planche?
The Frog Planche is done with no equipment — just body weight.
What's a good alternative to the Frog Planche?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.