Advanced Frog Stand

The advanced frog stand is a key progression from the basic frog stand and serves as an intermediate exercise on your path toward achieving the full planche. This exercise builds increased shoulder, wrist, and core strength by elevating the knee position higher onto or slightly above the elbows. This elevated support point increases the leverage and balance challenges, effectively preparing you for more advanced static holds such as the tuck planche, advanced tuck planche, straddle planche, and ultimately, the full planche.

Compared to the basic frog stand—where the knees rest midway on your forearms—the advanced frog stand places your knees directly on top of or slightly above the elbows (triceps area). This higher positioning increases the muscular demand on your shoulders, core, and upper back, making it an excellent strength-builder for advanced calisthenics skills.

Like the standard frog stand, you can perform the advanced variation either directly on the ground or using parallettes. Parallettes offer a neutral wrist position, enhancing wrist comfort and stability, allowing you to hold the position longer and with greater comfort.

How to Perform an Advanced Frog Stand (On Ground or Parallettes)

1. Set Up Your Hands:

• On the ground: Position hands flat on the floor shoulder-width apart with fingers widely spread for stability.

• On parallettes: Grip parallettes firmly with a neutral wrist position (palms facing inward), keeping wrists aligned with forearms.

2. Enter the Advanced Tuck Position:

• Start in a deep squat or tucked position, leaning slightly forward.

• Carefully place your knees directly onto or just above your elbows/triceps, creating a higher and more demanding support point compared to the basic frog stand.

3. Shift Your Weight Forward:

• Lean forward gently, shifting body weight onto your hands, maintaining a stable connection between knees and elbows/triceps.

• Maintain elbows slightly bent initially for support.

4. Lift Your Feet Off the Ground:

• Gradually transfer weight onto your hands, allowing your feet to rise slowly.

• Initially, keep your toes lightly touching the ground for balance until confident enough to lift completely off the ground.

5. Hold the Position:

• Engage your core, round your upper back slightly (scapular protraction), and press through your shoulders to maintain stability.

• Keep your gaze slightly forward to assist in maintaining balance.

• Aim to hold the advanced frog stand for at least 5–10 seconds, progressively increasing the duration as your strength develops.

6. Controlled Dismount:

• Slowly shift your weight backward, gently placing your feet back onto the ground, controlling the movement carefully.

7. Repetitions & Sets:

• Practice 3–5 sets, holding each repetition for 10–30 seconds as strength and stability improve.

Benefits of the Advanced Frog Stand

• Progresses Planche Strength: Significantly enhances shoulder strength and stability necessary for tuck and advanced tuck planche holds.

• Improves Core Engagement: Increases the demand on core muscles to stabilize your body position in mid-air.

• Develops Upper-Body Balance and Coordination: Trains precise balance and body awareness, essential for advanced calisthenics.

• Builds Wrist and Forearm Strength: Prepares wrists and forearms for supporting body weight in challenging positions.

• Smooth Transition to Advanced Holds: Creates an ideal stepping-stone toward tuck planche and beyond.

Common Mistakes to Avoid

• Incorrect Knee Placement: Ensure knees rest firmly on or just above elbows, avoiding slipping or unstable positioning.

• Collapsing Shoulders: Maintain active shoulder protraction (rounding upper back slightly) to create stability.

• Overextending Neck: Avoid looking down directly beneath you; instead, look slightly forward.

• Rushing to Lift Feet: Gradually shift weight forward, lifting feet slowly to avoid imbalance.

• Arching Lower Back: Engage your core strongly, keeping your back slightly rounded, avoiding excessive lumbar extension.

Gym Equivalents for the Advanced Frog Stand

• Yoga Crane Pose (Advanced Crow Pose with straight arms)

• Tuck Planche Holds (Supported or assisted)

• Handstand Holds against the Wall (For overhead strength and balance)

• Elevated Plank Holds (For shoulder and core stability)

The advanced frog stand primarily engages:

•Primary: Shoulders (anterior deltoids), core stabilizers (rectus abdominis, obliques), wrists, forearms.

•Secondary: Serratus anterior, scapular stabilizers (middle and lower trapezius), triceps, hip flexors.

The advanced frog stand requires significant shoulder and scapular stability, while the core and wrists provide essential stabilization and balance.

The advanced frog stand bridges the gap between beginner and advanced static holds, creating essential strength and stability needed for progressing toward the tuck planche and eventually the full planche. By progressively elevating your knees onto or slightly above your elbows, this exercise significantly increases upper body and core strength demands. Consistently practicing and progressively increasing hold duration, stability, and position will develop foundational strength and control, systematically guiding you toward mastering more challenging planche variations.