Frog Planche

Setup

1. 01Squat down and place hands flat on the floor about shoulder width, fingers spread.
2. 02Bend the elbows slightly and bring the knees to rest against the upper arms.
3. 03Shift the shoulders forward over the hands.
4. 04Warm up the wrists thoroughly before the first attempt.

Execution

1. 01Lean forward gradually until the feet feel light.
2. 02Lift the feet off the floor, balancing the knees on the arms.
3. 03Hold the balance while pressing the floor away through the shoulders.
4. 04Place the feet back down under control before balance is lost.

Checkpoints

• -Bodyweight is balanced over the hands, not falling forward.
• -Shoulders stay actively pressed away from the ears.
• -Fingers grip the floor to make constant small corrections.
• -Breathing stays steady during the hold.

Common mistakes

• -Not leaning far enough forward so the feet never get light.
• -Collapsing the elbows and resting on the joints instead of muscles.
• -Skipping wrist preparation and aggravating the wrists.
• -Craning the head up hard and losing balance.