Crow / Frog Stand

Squat down, place the hands flat shoulder-width on the floor, and rest the knees (or shins) onto the backs of the upper arms / triceps. Lean the shoulders forward over the hands until the feet float off the ground and the body balances on the hands alone, gaze slightly forward. The frog stand rests the knees higher on the arms (easier, more bent); the crow is a slightly more extended, active version. It builds the forward-lean balance, wrist tolerance, and straight-arm-ish scapular protraction (serratus-anterior, anterior-deltoid) that feed into the handstand-progression and planche-lean.

Start over a cushion and lean gradually to manage the face-plant risk; protect the wrists with a warm-up. Progress by holding longer, then toward straighter arms (crow → crane) and other arm balances.

• Hands flat, knees on the backs of the upper arms; lean forward until the feet float.
• Frog (knees high, more bent) is easier than crow (more extended).
• Builds forward-lean balance, wrist strength, and scapular protraction.
• Practice over a cushion; warm the wrists — face-plant and wrist-strain risk.

• handstand-progression — shares the forward-lean/balance skill.
• planche-lean — the protracted forward-lean pattern.
• l-sit — companion arm-support skill.
• anterior-deltoid / serratus-anterior — prime movers.