Frog Planche
Learn how to do the Frog Planche with proper form and technique. This body weight exercise primarily targets your Abs, with secondary emphasis on Shoulders, Chest, Triceps.
How to Do the Frog Planche
Follow these steps to perform the Frog Planche with correct form:
- 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 Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- waist
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Frog Planche?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Abs/Core Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Frog Planche work?
The Frog Planche primarily targets your Abs. Secondary muscles worked include Shoulders, Chest, Triceps. This makes it an effective exercise for developing your waist.
Do I need equipment for the Frog Planche?
No. The Frog Planche is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Frog Planche with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Frog Planche?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Frog Planche?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Frog Planche best for?
The Frog Planche fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
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