Frog Stand

Core, Wrists, Biceps, ShouldersBodyweight

The frog stand is a foundational bodyweight hand balance. It builds core strength, shoulder control, and wrist endurance while teaching spatial balance on your hands.

How to do it

1Squat down, place your hands shoulder-width apart on the floor, and spread your fingers wide for stability.

2Press your knees against the outside of your triceps just above your elbows.

3Lean your body weight forward onto your hands until your feet naturally lift off the floor.

4Hold your balance while keeping your eyes focused on a spot slightly ahead of your hands.

5Lower your feet gently back to the floor when fatigued.

Common mistakes

Flaring your elbows too wide or narrow, throwing off your center of gravity.

Looking backward under your chest, which causes you to tip forward and lose balance.

Dumping all your body weight into your wrists without gripping the floor with your fingers.

Breathing

Breathe smoothly and deeply while holding the balance. Avoid holding your breath to keep your core stable.

Make it harder or easier

To make it easier, keep your toes lightly touching the floor or place a mat in front of you.

To make it harder, gradually lock out your elbows into a full crane position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.