The Frog Stand is a beginner’s yoga and gymnastic position designed to develop strength with a particular focus on balance skills. It is actually a midway exercise from famous “planche series“. This is a typical move when on the path to learning more complex gymnastics movements and is one of the first practices recommended for planche development.

  • Bodyweight
  • Compound

A common goal for the Frog Stand exercise is to hold the position for one minute. The Advanced Frog Stand is an excellent static exercise, made even more effective by the addition of dynamic movements like the Frog Stand with Hip Extension.

Similar Exercises to Try

Suggested Equipment

Benefits of a Frog Stand

  • Develops strength and balance skills required for hand-balancing movements such as basic handstand or planche.
  • Besides improving balance and flexibility, it also enhances the strength and endurance of arm, shoulders and lower back muscles.
  • It is a useful exercise for the development of core stabilizing muscles
  • Frog Stand with Hip Extension is a great lead-up exercise for mastering the planche!

Muscles Worked

Anterior (Front)

  • Biceps Brachii
  • Deltoid
  • Rectus Abdominis
  • Serratus Anterior
  • Pectoralis Major

Posterior (Back)

  • Triceps Brachii

How to do a Frog Stand

  1. Start the exercise by placing the hands on the floor in front of the feet, next to the toes and getting into the bottom of the squat position.
  2. Now move the knees so that they are resting on the bent elbows for support (by adopting this position, your legs will help carry some of your bodyweight to make the hold possible).
  3. Lean slightly forward into the hold taking the body weight onto the hands, so the feet are raised entirely from the ground. Beginners may not be able to lift the feet completely off the ground, but with regular practice, enough strength and balance skills will develop to accommodate the exercise.
  4. Hold the position. Beginners should start with a few seconds or so and build up to a minute before considering the Frog Stand progression exercises.