Do you have an exercise that’s part of your upcoming fitness goals? There are certain movements that are just more exciting than others, and we know there’s a lot of training involved before you get there. But once you finally hit your marker of success, it seems like you can conquer anything. Setting reachable goals is a fun way to keep yourself motivated to stay on track in your training.

Today, we’ll highlight one exercise you might have your eye on and break down exactly what you need to get there. The Frog Stand is one of those movements that is just plain fun to do, while also acting as a stepping stone for way more challenging movements down the line. A neat party trick that also sets you up for success down the fitness road? We’re in.

What is a Frog Stand Anyway?

We’re glad you’re fired up to reach new heights with your training. So, what exactly did you sign up for? A Frog Stand is a hand balancing move in which your knees are resting on your elbows, with your feet in the air, making your hands the only point of contact with floor. This can be done with elbows straight or bent, but we’ll work towards mastering the bent arm version before straightening the elbows into the more advanced form of the movement. If you have yet to accomplish your first hand balancing feat, don’t sweat it. We'll help you with a simple introduction into hand balancing that everyone can accomplish! So, let’s get started.

Get Balanced with a Headstand

The most challenging part of mastering a Frog Stand is the balance component. You’ll need to get comfortable maintaining your balance before you’ll really be able to take off. One way to get comfortable centering your weight is in a Headstand. You may have tried these just playing around or as part of your Gymnasticbodies Handstand Training. They are a useful jumping off point for all things hand balance related.

Try it like this: Place your forehead on a cushioned mat with your hands under your shoulders, elbows at about a 90-degree angle. You should just barely be able to see your fingertips. Next, bring your knees to your elbows, lifting your feet off of the floor. From there, work to extend your legs so your knees are straight. Build up to a 30-second hold here. Once you’re comfortable balancing this way, you’re one step closer to mastering the Frog Stand.

Build Straight Arm Strength and Wrist Mobility with a Planche Lean

Another unique component of the Frog Stand is that it takes quite a bit of forward lean to get your feet off the floor in this position. Your arms will be doing the heavy lifting, so let’s prep your shoulders and wrists to manage the load. The Planche Lean is a great way to build up strength in this area. You’ll start in a straight-arm plank position and gradually lean forward. Lean forward as far as you can, building up to 30-second holds, while maintaining a straight body and strong shoulders. This means strong shoulder protraction, posterior pelvic tilt, and straight elbows. Does all of that sound like gibberish? If so, our Fundamentals Course will help you learn those simple, yet critical, body positions. Work up to 30-second holds in this position.

Start Easy with a Bent Elbow Frog Stand

All right, you’re as balanced as that yogi you see sipping tea in the grass outside your work every Thursday, your lean is mean, and your core is rock solid. You’re ready to finally give the Frog Stand a try. Here we go! Start as if you’re headed into a Headstand, but this time, keep your head up. With your hands firmly planted about shoulder-width apart and elbows slightly bent, bring your knees to your elbows as you lean forward, lifting your feet off the ground. You may find it helpful to lift one foot at a time as you first start to find your balance. If you feel as though you are going to fall forward onto your face, you have likely leaned enough. Leaning is the key to getting your feet off the floor and staying balanced. Keep playing with this position until you’re killing it. 

Once you've got the bent-arm version, use that straight arm strength as the base transition into the full frog stand! You'll need to really use your core to assist this one.

We recommend you always work toward something that will motivate you to keep training and work hard at it until you can say it’s done. The Frog Stand is a great starting point for other upper body progressions like planches that are even more difficult! Maybe that’s your next challenge to conquer. Check them out in the GymnasticBodies Online Courses!