Exercise guide · Advanced · Compound

Narrow Frog Planche: How to Do It & Muscles Worked

The frog planche is an advanced bodyweight exercise that targets the abs while also engaging the shoulders, chest, and triceps. It requires significant core strength, balance, and upper body control.

Primary muscles
Abs
Secondary muscles
Chest , Triceps , Shoulders
Equipment
Body Weight
Level · type
Advanced · Compound
Demonstration of the narrow frog planche
Front view: muscles worked by the narrow frog planche. Primary: abs. Secondary: chest, triceps and shoulders.
Back view: muscles worked by the narrow frog planche. Primary: abs. Secondary: chest, triceps and shoulders.
Primary Secondary

How to do the narrow frog planche

  1. Step 1: Start in a push-up position with your hands shoulder-width apart and your feet together.
  2. Step 2: Bend your elbows and lower your body towards the ground, keeping your back straight. Maintain narrow form throughout.
  3. Step 3: As you lower your body, lift your feet off the ground and bring your knees towards your chest.
  4. Step 4: Hold this position for a few seconds, then extend your legs back out and push yourself back up to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the narrow frog planche by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Narrow Frog Planche alternatives

More exercises that train the abs as their main target:

More abs exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.