1. Start the exercise by getting into the bottom of the squat position and placing the hands on the ground in front of the feet, next to the toes.
2. Now move the knees so that they’re resting against the bent elbows for support (with your knees in this position your legs will help carry some of your bodyweight to make the hold possible).
3. Lean forward into the hold taking the weight onto the hands so the feet are raised completely from the floor. Beginners may not be able to lift the feet entirely off the ground but with regular practice balance and strength skills will develop to accommodate the exercise.
4. Hold the position. Beginners should start with a few seconds or so and build up to a minute before considering the frog stand progression exercises.