Eccentryx / Exercise Atlas / core
Frog stance (BW core + balance)
Wide squat, hands inside feet, lean forward onto triceps, lift feet.
Muscles
- Primary
- hip flexors
- Supporting
- abs, wrists
Mechanics
- Pattern
- balance
- Equipment
- bodyweight
- Geometry
- 180° Core Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Weight over wrists, back slightly rounded, hips floating without gripping.
- Progression
- Hold longer, then progress toward crow pose with straighter arms.
- Regression
- Keep toes touching the floor and shift weight forward incrementally.
Watch for
- Rushing off the floor before finding balance
- Forgetting the slight spinal rounding
- Wrists collapsed inward
Substitutions
- Plank hold
- Hollow body hold
- L-sit hold (parallettes or rings)