Quick Answer
Frog Stand is a intermediate strength exercise that targets your quadriceps and glutes. It uses only your bodyweight. Start in a low squat position, feet slightly wider than shoulder-width, toes out.
Video Tutorial
How to Perform the Frog Stand
- 1
Start in a low squat position, feet slightly wider than shoulder-width, toes out.
- 2
Place hands on the floor between your feet, shoulder-width apart, fingers spread.
- 3
Bend elbows slightly and rest knees on the backs of your upper arms (triceps), close to armpits.
- 4
Lean forward, shifting weight onto your hands.
- 5
Engage core and lift one foot off the ground, then the other, balancing on hands.
- 6
Keep gaze slightly forward, not straight down.
- 7
Hold the position for the desired duration.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Frog Stand isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Frog Stand work?
The Frog Stand primarily works your quadriceps and glutes. Secondary muscles include the abdominals and calves.
What equipment do I need for the Frog Stand?
The Frog Stand needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Frog Stand suitable for beginners?
The Frog Stand is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Frog Stand should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Frog Stand every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.