Primary
Plyometrics
Secondary
Quadriceps, Glutes, Adductors
Equipment
None
Difficulty
Beginner
Type
Squat
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Frog jumps combine deep hip mobility with explosive power, starting and finishing in a wide-stance deep squat. This exercise develops power from positions often neglected in training while challenging hip mobility and adductor strength.
When to use it
Use for conditioning or power from deep squat. Great hip warm-up.
Who it's for
All levels looking to improve hip mobility and power.
Start in a deep, wide squat with hands touching the ground. Drive through your whole foot and reach arms overhead for extra height. Land softly back in the deep squat position.
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Also targets: Quadriceps, Glutes, Adductors
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Stand with feet wider than shoulders, toes turned out.
Lower into deep squat with hands touching ground.
Explode upward and forward, arms reaching overhead.
Land softly in deep squat position.
Immediately spring into next jump.
Drive through whole foot during takeoff.
Reach arms up for extra height.
Land softly with weight centered.
Keep chest up at bottom.
Use frog jumps for hip mobility warm-ups or power development from deep positions. Program 3-4 sets of 8-10 reps for conditioning or use sparingly as a mobility-power drill.
Not squatting deep enough.
Squatting patterns like the Frog Jump load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Landing with poor knee alignment.
Letting your knees collapse inward during the Frog Jump puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Losing balance on landing.
Squatting patterns like the Frog Jump load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Not using arms effectively.
Squatting patterns like the Frog Jump load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
All levels looking to improve hip mobility and power.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-10 reps. Rest 45-60 seconds between sets.
MySetPlan places Frog Jump inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
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Frequently Asked Questions About the Frog Jump
The Frog Jump primarily targets the Quadriceps, Glutes, making it an effective exercise for plyometrics development. Secondary muscles worked during the Frog Jump include Adductors, Calves, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip Flexors.
Yes, the Frog Jump is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels looking to improve hip mobility and power. Start with lighter weights to master proper form before progressing.
For the Frog Jump, the recommended approach depends on your goals. 3-4 sets of 8-10 reps. Rest 45-60 seconds between sets. For strength, use 5-8 reps. For muscle growth, perform 8-12 reps. For endurance, complete 15-20 reps.
Yes, the Frog Jump can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting plyometrics.
Good alternatives to the Frog Jump include: Squat Jump, Broad Jump, Sumo Squat. These exercises target similar muscle groups as the Frog Jump and can be used as substitutes based on your equipment availability, gym setup, or training preferences.