How long should I hold a frog stand?

Aim for three to five sets of 15 to 30 seconds. Once you can comfortably hold the position for 60 seconds with good form, you are ready to progress to more advanced movements like the tuck planche.

What should I do if my wrists hurt?

Wrist discomfort is common for beginners; ensure you perform a dynamic wrist warm-up before starting. You can also try slightly rotating your hands outward to reduce the angle of extension.

Is the frog stand the same as a crow pose?

They are nearly identical, though in yoga's crow pose, the knees often rest higher up on the back of the arms or in the armpits. In the frog stand, the knees typically rest on the outside of the elbows for greater lateral stability.

Frog Stand Guide: Build Shoulder and Wrist Strength

Master the frog stand with our step-by-step guide. Develop the foundational balance and shoulder stability required for advanced calisthenics.

How to Perform

Squat down and place your hands flat on the floor directly in front of you with fingers spread wide.
Position your knees against the outside of your triceps just above the elbows.
Lean your weight forward slowly into your hands while keeping your gaze on the floor slightly ahead of your fingers.
Engage your core and continue leaning forward until your feet naturally lift off the ground.
Balance on your hands by gripping the floor with your fingertips and maintaining firm pressure between your knees and arms.
Hold the position for the desired duration while maintaining steady, controlled breathing.

Common Mistakes

Holding your breath which increases internal pressure and reduces balance control.
Placing hands too far forward or too close together, compromising your center of gravity.
Looking straight down at your feet instead of forward, which often leads to tipping over.
Failing to engage the fingers and 'claw' the floor for micro-adjustments in balance.

Muscles Worked

Primary movers

Shoulders

Stabilizers

Forearms
Abdominals
Triceps

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders