Bodyweight Training

Frog Stand exercise

The frog stand is a foundational balancing pose in gymnastics and calisthenics that builds wrist strength, core stability, and shoulder control. It involves balancing the knees on the backs of the upper arms in a crouched position with hands planted on the ground. This isometric exercise enhances body awareness, balance, and strength, making it a great precursor to handstands and other advanced holds.

Frog Stand exercise demonstration

How to perform Frog Stand

  1. Start by squatting down with your feet slightly apart and hands placed flat on the floor, shoulder-width apart.
  2. Bend your elbows slightly and position your knees on the backs of your upper arms, near your triceps.
  3. Shift your weight forward slowly, lifting one foot off the ground, then the other.
  4. Engage your core and find your balance, keeping your gaze slightly forward and not down.
  5. Hold the position as long as possible while keeping your arms bent and stable.
  6. When done, lower your feet back to the floor with control.
  7. Practice regularly to improve balance, wrist strength, and core stability.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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