Frog Planche: Form, Muscles and Progressions

Frog Planche is a beginner calisthenics exercise for straight-arm pushing strength and horizontal body control. The source muscle map identifies Deltoid Anterior Head, Triceps Brachii Lateral Long, Triceps Brachii Medial as the primary targets. The source record classifies this as a compound movement using a isometric hold pattern.

Video demonstration

Frog Planche demonstration

Use the video to check the movement path, then follow the written setup and cues below.

How to perform Frog Planche

  1. 1

    Set up

    Squat down with hands on floor, elbows against inner thighs or knees.

  2. 2

    Create a stable start

    Warm the wrists, lock the elbows, protract the shoulder blades, and begin with a manageable forward lean.

  3. 3

    Perform the movement

    Lean forward and lift feet off ground, balancing on hands with knees resting on upper arms.

  4. 4

    Finish with control

    Hold without elbow bend or hip drop, then reduce the lean and set the feet down under control.

Common mistakes

  • Bending the elbows
  • Letting the shoulder blades retract
  • Piking or sagging at the hips
  • Skipping wrist and scapular preparation

Coaching cues

  • Push the floor away
  • Turn elbow pits forward
  • Tuck the pelvis
  • Lean as one solid unit

Easier variations

  • Planche lean
  • Frog stand
  • Tuck planche
  • Band-assisted planche

Harder variations

  • Advanced tuck planche
  • Single-leg planche
  • Straddle planche
  • Full planche

Sets, reps and workout placement

Strength

Use 3-5 sets of controlled, challenging work and stop before technique changes.

Muscle and work capacity

Use 2-4 sets in a repeatable range, adding reps before adding load or difficulty.

Skill and control

Practice low-fatigue sets early in the session with full rest between attempts.

Place this movement after the general warm-up. Skill-heavy versions belong near the start of the workout; loaded strength work should come before high-fatigue accessory work.

Frequently asked questions

What muscles does Frog Planche work?

Frog Planche primarily uses Deltoid Anterior Head, Triceps Brachii Lateral Long, Triceps Brachii Medial. Secondary support comes from Pectoralis Major, Serratus Anterior, Rectus Abdominis.

How should I progress Frog Planche?

First meet the same range and body position on every repetition. Then add one repetition, a longer hold, less assistance, or a small amount of load rather than changing several variables at once.

When should I stop a set of Frog Planche?

Stop when the key positions can no longer be maintained. Sharp pain, numbness, or a sudden loss of control is a reason to stop and reassess rather than push through.

Related exercises

Selected by muscle overlap, movement pattern, mechanics, and difficulty.