How to do the Frog Planche
Frog Planche is an advanced single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Shoulders and Chest.
Frog Planche demonstration · © GymiaFit
Frog Planche at a glance
- Primary muscles
- Abs
- Secondary muscles
- Shoulders, Chest, Triceps
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Isolation (single-joint)
- Force
- Push
Frog Planche step by step
- 1Start in a push-up position with your hands shoulder-width apart and your feet together.
- 2Bend your elbows and lower your body towards the ground, keeping your back straight.
- 3As you lower your body, lift your feet off the ground and bring your knees towards your chest.
- 4Hold this position for a few seconds, then extend your legs back out and push yourself back up to the starting position.
- 5Repeat for the desired number of repetitions.
Frog Planche — questions
What muscles does the Frog Planche work?
The Frog Planche primarily targets the Abs. It also recruits the Shoulders, Chest, Triceps as secondary movers.
What equipment do I need for the Frog Planche?
None — the Frog Planche uses your bodyweight only, so it works at home with nothing but floor space.
Is the Frog Planche suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Frog Planche?
Front Lever, Full Planche, Lean Planche train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Frog Planche demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.