Frog Stand Progressions

Progressions

1. 01

   2-Foot Assisted Frog

   • Start in a squat, feel free to keep the heels off the floor

   • Place the hands slightly in front of the feet, a bit wider than shoulder width

   • Keep the index finger pointing forward, fingers wide sprad

   • Place the inside of the knees onto of the elbows

   • Shift forward until your full weight is resting on the heads and the feet are becoming light

   • Try to shift as much weight as possible onto the hands, mostly using feet to maintain balance

2. 02

   1-Foot Assisted Frog

   • Start in a squat position with hands flat on the floor in front of you

   • Place the knees on the outside of the elbows

   • Lean forward and shift your weight onto the hands

   • Keep one foot on the ground for support

   • Slowly lift the other foot off the floor

   • Actively press the knees against the outside of the upper arms

   • Keep a rounded back and your gaze directed slightly forward

   • Breathe steadily and hold the position as long as possible

   • Switch the supporting foot for balanced training

3. 03

   Feet-Switch Frog Stand

   • Start in a squat, feel free to keep the heels off the floor

   • Place the hands slightly in front of the feet, a bit wider than shoulder width

   • Keep the index finger pointing forward, fingers wide sprad

   • Place the inside of the knees onto of the elbows

   • Shift forward until your full weight is resting on the heads and the feet are becoming light

   • Try to shift as much weight as possible onto the hands, mostly using feet to maintain balance

   • Lift one foot off the floor, only assist yourself with the other foot

   • Lift the other foot off the floor as well, bringing the first one down again

   • Alternate between both feet via fast switches, keeping the floor contact light

4. 04

   Frog

   • Start in a squat, feel free to keep the heels off the floor

   • Place the hands slightly in front of the feet, a bit wider than shoulder width

   • Keep the index finger pointing forward, fingers wide sprad

   • Place the inside of the knees onto of the elbows

   • Shift forward until your full weight is resting on the heads and the feet are slowly lifting off the floor

   • Maintain balance only by pressing with and releasing the fingers

   • Don’t rely on the feet for maintaining balance

   • Use a soft surface or pillow in front of you to cushion any bailing

Common mistakes

• Knees slipping off the arms
• Not shifting weight forward enough
• Sinking into the shoulders
• Fingers not spread wide enough
• Not engaging the core
• Looking up instead of forward