What should I feel during Frog stance (BW core + balance)?

Weight over wrists, back slightly rounded, hips floating without gripping.

What are common mistakes with Frog stance (BW core + balance)?

Rushing off the floor before finding balance; Forgetting the slight spinal rounding; Wrists collapsed inward

How do I progress Frog stance (BW core + balance)?

Hold longer, then progress toward crow pose with straighter arms.

What can I do instead of Frog stance (BW core + balance)?

Plank hold, Hollow body hold, L-sit hold (parallettes or rings)

Frog stance (BW core + balance)

Wide squat, hands inside feet, lean forward onto triceps, lift feet.

family=frog stance bw core balancepattern=balanceforce=staticmechanic=isolationequipment=body_weight

Muscles

muscle emphasis · training guidance

hip flexorsPRIME

abs68

wrists56

Primary: hip flexors
Supporting: abs, wrists

Mechanics

Pattern: balance
Equipment: bodyweight
Geometry: 180° Core Alignment
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

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

See all 18 hip flexors exercises in the Atlas

Progression ladder

Beginner / regression: Keep toes touching the floor and shift weight forward incrementally.
Standard: Frog stance (BW core + balance)
Advanced / progression: Hold longer, then progress toward crow pose with straighter arms.

Atlas metrics

Movement pattern: balance
Primary target: hip flexors
Supporting muscles: abs, wrists
Equipment: bodyweight
Joint geometry: 180° Core Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: Graves JE et al. (1988). Angular specificity and test mode comparisons of trunk extensor strength.

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Frog stance (BW core + balance)?: Wide squat, hands inside feet, lean forward onto triceps, lift feet.
What should I feel during Frog stance (BW core + balance)?: Weight over wrists, back slightly rounded, hips floating without gripping.
What are common mistakes with Frog stance (BW core + balance)?: Rushing off the floor before finding balance; Forgetting the slight spinal rounding; Wrists collapsed inward
How do I progress Frog stance (BW core + balance)?: Hold longer, then progress toward crow pose with straighter arms.
What can I do instead of Frog stance (BW core + balance)?: Plank hold, Hollow body hold, L-sit hold (parallettes or rings)

Asset in production

Verified form media not published yet

This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.

Movement family: frog stance bw core balance
Force type: static
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Dead bug

nearest visible Atlas substitute found in 2 movement graph hops
movement graph path: Frog stance (BW core + balance) -> Hollow Body Hold -> Dead bug
curated substitution in the Atlas
same body part: core

Train Frog stance (BW core + balance) in Gym Mode → Browse the public Atlas →