Reverse Planking Frogs
Starting Posture
Start by getting into a traditional plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core and keep your back flat.
How to Exercise
From the plank position, jump your feet forward, landing them on the outside of your hands. Your knees should be bent and pointing out to the sides, resembling a frog position. Hold this position for a few seconds before jumping your feet back to the starting plank position. Repeat for the desired number of repetitions.
Breath Control
Inhale as you jump your feet forward, exhale as you hold the frog position, and inhale again as you jump your feet back to the plank position.
Common errors
Common errors include letting your hips sag or lift up during the frog position, failing to fully extend your legs when jumping back to the plank position, and holding your breath. Focus on maintaining proper form and breathing throughout the exercise.
Weights
No weights are needed for this exercise as it primarily targets body weight resistance.
Grips
No specific grips are required for this exercise.
Variations
To make this exercise easier, you can perform the frog position without jumping your feet forward. Simply step your feet to the outside of your hands and back to the plank position. To make it more challenging, add a push-up after returning to the plank position or increase the speed of the movement.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Make sure to engage your core throughout the exercise to protect your lower back. Keep your shoulders relaxed and away from your ears. Focus on the quality of the movement rather than speed.
Cautions
Avoid this exercise if you have any wrist or shoulder injuries. If you experience any pain in your lower back, stop immediately and consult a fitness professional. Make sure to land softly when jumping your feet forward to reduce impact on your joints.