Frog Jump
Primary
Plyometrics
Secondary
Quadriceps, Glutes, Adductors
Equipment
None
Difficulty
Beginner
Type
Squat
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An isolation exercise that lets you focus on one muscle group, the Frog Jump targets your plyometrics through a squat pattern movement pattern. Use for conditioning or power from deep squat. Great hip warm-up.
Everything You Need to Know About the Frog Jump
The Frog Jump is a good for beginners exercise that targets your Quadriceps and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for conditioning or power from deep squat. Great hip warm-up. This timing makes the most of your workout and helps you get better results. Who is this for? All levels looking to improve hip mobility and power. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Frog Jump
Primary
Secondary
Stabilizers
Frog Jump form guide
- 1
Stand with feet wider than shoulders, toes turned out.
- 2
Lower into deep squat with hands touching ground.
- 3
Explode upward and forward, arms reaching overhead.
- 4
Land softly in deep squat position.
- 5
Immediately spring into next jump.
What are the best tips for the Frog Jump?
Drive through whole foot during takeoff.
Reach arms up for extra height.
Land softly with weight centered.
Keep chest up at bottom.
What are common Frog Jump mistakes to avoid?
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.
Is the Frog Jump right for you?
All levels looking to improve hip mobility and power.
How to Program the Frog Jump
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.
What are good alternatives to the Frog Jump?
Squat Jump
Broad Jump
Sumo Squat
Other Variations
- Frog Jump Forward
- Frog Jump Backward
- Frog Jump to Box
- Weighted Frog Jump
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Frog Jump — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Ensure hip mobility for deep squat.
- Land with proper knee tracking.
- Perform on forgiving surface.