Balance on your hands with your knees supported on the backs of your upper arms and hold a tucked position that primarily challenges the core and shoulders.
How to do the Frog Stand#
- Place your hands shoulder-width on the floor and crouch so your knees can reach your upper arms.
- Bring your knees to rest on the backs of your upper arms near the elbows.
- Shift your weight forward onto your hands while keeping your gaze slightly ahead.
- Engage your core and press through your fingers to lift your feet off the ground, keeping hips tucked and shoulders active.
- Hold the position for the chosen time while breathing steadily, then carefully step your feet back to return to the start.
Muscles worked#
- Primary: Front delts (Anterior Deltoid), Chest (Pectoralis Major), Triceps (Triceps Brachii)
- Secondary: Abs (Rectus Abdominis), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Upper back (Rhomboids & Middle Trapezius)
Common mistakes#
- Not leaning far enough forward so the feet stay on the ground.
- Hands placed too wide, reducing balance and leverage.
- Elbows flaring outward instead of pointed toward the feet.
- Relaxing the core or dropping the hips, which destabilizes the hold.
