Frog Planche
The point of Frog Planche is a trunk that resists rather than folds; pure bodyweight leverage is how it gets there.
How to do Frog Planche
- Start in a push-up position with your hands shoulder-width apart and your feet together.
- Bend your elbows and lower your body towards the ground, keeping your back straight.
- As you lower your body, lift your feet off the ground and bring your knees towards your chest.
- Hold this position for a few seconds, then extend your legs back out and push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Frog Planche Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Hold the end position for a beat once reps come easily.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Change leverage or elevation before you add load.
Common Frog Planche Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Frog Planche
Swap Frog Planche For
Frog Planche — Frequently Asked Questions
How do you do the Frog Planche?
Start in a push-up position with your hands shoulder-width apart and your feet together. Bend your elbows and lower your body towards the ground, keeping your back straight. As you lower your body, lift your feet off the ground and bring your knees towards your chest. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Frog Planche work?
The Frog Planche primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Frog Planche should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Frog Planche good for beginners?
Not usually. The Frog Planche is an advanced movement that assumes existing strength and joint control. Build up through easier core progressions first, then add this once the basics feel comfortable.
What can I do instead of the Frog Planche?
Try the Prone Twist On Stability Ball, One Arm Slam (with Medicine Ball) or the Kettlebell Bent Press. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
