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All exercises

Frog planche

Advanced

Frog planche is a isolation bodyweight exercise for the abs, also working the front delts, chest, and triceps.

What it works

Primary muscle

Abs

Also works

Front deltsChestTriceps

Equipment
Bodyweight
Movement
Core
Type
Isolation
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Start in a push-up position with your hands shoulder-width apart and your feet together.
  2. 2Bend your elbows and lower your body towards the ground, keeping your back straight.
  3. 3As you lower your body, lift your feet off the ground and bring your knees towards your chest.
  4. 4Hold this position for a few seconds, then extend your legs back out and push yourself back up to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Full plancheBodyweight
  • Lean plancheBodyweight
  • Straddle plancheBodyweight
  • Full malteseBodyweight
  • Straddle malteseBodyweight
  • Barbell rollerout from benchBarbell

Easier variations

  • Shoulder tapBodyweight
  • Dead bugBodyweight
  • Lever seated crunchMachine
  • Lever seated crunch (chest pad)Machine

Harder variations

  • Barbell rollerout from benchBarbell
Logged today · 1 min restFrog planche

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