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Frog Planche Alternative

12 substitute exercises that target the same muscles

1
Full Planche Push-Up demonstration

Full Planche Push-Up
2
Handstand Walk demonstration

Handstand Walk
3
Full Planche demonstration

Full Planche
4
Isometric Wipers demonstration

Isometric Wipers
5
Rotating Push-Up demonstration

Rotating Push-Up
6
Chaturanga Pose demonstration

Chaturanga Pose
7
Rotate Push-Up demonstration

Rotate Push-Up
8
Shoulder Tap Push-Up demonstration

Shoulder Tap Push-Up
9
Push-Up to Side Plank demonstration

Push-Up to Side Plank
10
Plank Push-Up Row demonstration

Plank Push-Up Row
11
Boxing Left Uppercut demonstration

Boxing Left Uppercut
12
Raise Single Leg Push-Up demonstration

Raise Single Leg Push-Up

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Frog Planche trains

Primary Deltoid Anterior Rectus Abdominis Triceps Brachii

Secondary Obliques Pectoralis Major Sternal Head Serratus Anterior

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