Frog stand is a calisthenic exercise that resembles an acrobatic figure. It consists in supporting the weight of the body only on the hands, by bending the legs and resting the knees on the elbows. Frog stand for people training calisthenics is often only an intermediate exercise, helping to learn an even more difficult figure - planche. See how to make a frog stand and learn about the effects of this exercise.

Frog stand is one of the most popular calisthenic exercises, i.e. bodyweight exercises. Learning can be faster or slower, depending on the individual level of training. Frog stand can be difficult especially for those who are just starting their adventure with calisthenics and do not have a well-developed sense of balance - then many approaches are needed to adopt the right pose and stay in it for a long time.

Experienced people who have already mastered basic calisthenics should easily do the frog stand. For them, it is often only an intermediate stage in learning an even more difficult gymnastic figure - planche, i.e. boards on hands.

Frog stand - how to make? Step by step learning

Learning to frog stand takes place in several steps:

  1. Do a deep squat (squat down) and bring your knees to the sides.
  2. Place your hands shoulder-width apart and place them in front of your feet (elbows should touch the inside of your knees).
  3. Lean your torso forward gradually shifting your weight to your arms.
  4. Slowly, resting your knees on your elbows, lift your feet off the ground.
  5. When your feet are off the ground, fold your legs up and try to stay in this position for as long as possible.

Beginners will find it difficult to transfer the entire body weight onto their hands right away - they should gradually lift their feet off the ground and try to stay in this position as long as possible. At first it will be a few seconds, but as you progress, it will be up to a minute or more. Progress can be accelerated by performing other, easier calisthenic exercises that develop hand strength - push-ups, bar-push-ups, pull-ups, and sternum.

See also: 22 types of push-ups

Important

Some people may experience pain in their wrists when trying to frog stand for the first time. This is a common symptom that should go away aftersome time. It may help to exercise frog stand on low rails and wear protective tapes to protect against strains and injuries.

Frog stand - effects of the exercise

Frog stand, apart from the fact that it looks very effective, also develops strength and balance. Keeping on the hands in such a position strongly engages not only the arms, but practically the entire body. Both the legs, abdomen and back must be as tense as possible so that the silhouette does not tilt and remains in balance. During the frog stand, the entire muscle corset is responsible for stabilizing the figure. Thanks to this, the body is less exposed to injuries and overload during everyday activities.

Watch the video showing the different frog stand variants

Category:

Anatomy