{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Frog Pose",
      "kind": "common"
    },
    {
      "text": "Kakasana",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "forearm-flexors",
        "role": "synergist"
      },
      {
        "muscle": "iliopsoas",
        "role": "synergist"
      },
      {
        "muscle": "pectoralis-major",
        "role": "synergist"
      },
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction",
          "depression"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "balance",
      "yoga"
    ],
    "movement_patterns": [
      "balance",
      "push"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat",
      "yoga-block"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1238"
  },
  "id": "oec:frog-stand",
  "instructions": {
    "setup": [
      "Drop into a deep squat with your feet together and your knees flared outward.",
      "Plant your hands flat on the floor shoulder-width apart, spreading your fingers wide for stability.",
      "Bend your elbows slightly and position your inner knees against the backs of your upper triceps."
    ],
    "steps": [
      "Shift your body weight forward over your hands, keeping your gaze focused slightly ahead of your fingers.",
      "Grip the floor firmly with your fingertips as your heels rise off the ground.",
      "Lift your toes off the floor one at a time or together until your entire weight is balanced on your hands.",
      "Hold the position for the prescribed duration while keeping your core braced and shoulders actively pressing away from the floor.",
      "Lower your feet gently back to the ground with control to finish the hold."
    ],
    "breathing": "Maintain slow, steady, controlled breathing into your abdomen without breaking your core brace.",
    "cues": [
      "Grip the floor with your fingertips.",
      "Lean forward into the balance.",
      "Push the floor away through your shoulders."
    ],
    "common_faults": [
      {
        "fault": "Looking straight down or tucking the chin, causing you to roll forward onto your head.",
        "correction": "Fix your gaze on a spot on the floor about a foot in front of your hands."
      },
      {
        "fault": "Keeping weight too far back over the feet rather than loading the hands.",
        "correction": "Lean your shoulders forward until your elbows stack over your wrists before lifting the toes."
      },
      {
        "fault": "Passive hands and collapsed wrists.",
        "correction": "Actively claw into the ground with your fingers to make micro-adjustments and protect your wrists."
      }
    ],
    "safety": {
      "precautions": [
        "Warm up the wrists thoroughly before performing arm balances.",
        "Place a folded mat or pillow in front of your head if you are fearful of tipping forward."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Frog Stand",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Frog stand",
        "url": "https://wger.de/en/exercise/1238/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "clafal"
      }
    ]
  },
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "support"
  },
  "status": "active",
  "summary": "An introductory calisthenics arm balance where the knees rest on the elbows and the body weight is supported entirely by the hands."
}