Primary
Plyometrics
Secondary
Quadriceps, Glutes, Adductors
Equipment
None
Difficulty
Beginner
Type
Squat
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Browse all plyometrics exercises
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 coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Landing with poor knee alignment.
Letting your knees drift away from the intended line during the Frog Jump changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Losing balance on landing.
Squatting patterns like the Frog Jump coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Not using arms effectively.
Squatting patterns like the Frog Jump coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
All levels looking to improve hip mobility and power.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 8-10 reps. Rest 45-60 seconds between sets.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Frog Jump could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
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.
Our library labels Frog Jump as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Frog Jump. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Frog Jump is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.