Shoulders
Frog stand
A fundamental bodyweight balance that develops wrist strength, core control, and foundational shoulder stability.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.