Shoulders · Bodyweight
Frog Planche
How to do the frog planche, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Place your hands flat on the floor under your shoulders and lean forward until your weight shifts onto your hands. Bend your knees and rest them against the backs of your upper arms, then lift your feet so your whole body is supported on your hands in a tucked frog position. Balance and hold for the allotted time, keeping your shoulders pressing down.
- 1Shoulders and chest carrying your bodyweight as you lean forward
- 2Knees pressing into your upper arms for a stable balance point
- 3Core engaged to keep your hips lifted and steady
Common mistakes
- Resting your weight too far back onto your heels or feet
- Letting your elbows collapse outward; keep them stacked
- Holding your breath; stay relaxed and breathe through the balance
Muscles worked
The frog planche mainly works the front delts, with the triceps, forearms, mid chest, upper abs, lower abs, lats, upper traps, obliques, side delts, and hip flexors assisting.
- Front DeltsPrimary
- TricepsSupport
- ForearmsSupport
- Mid ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- LatsSupport
- Upper TrapsSupport
- ObliquesSupport
- Side DeltsSupport
- Hip FlexorsSupport
- BicepsMinor
- Upper ChestMinor
- Lower ChestMinor
- Lower BackMinor
- Mid TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- GlutesMinor
- Internal RotatorsMinor
Kovo programs the frog planche for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.