Frog Jumps
This leg exercise mainly works your quads, glutes and adductors, with help from your erector spinae. Watch the demo video, then follow the tips below.
Rep Range
8-20
How to do Frog Jumps
Begin with feet approximately hip-width to shoulder-width apart, toes pointed outwards, and hands firmly placed on your hips. Engage your core and prepare to jump forward. As you hop forward, land softly into a squat position, then immediately jump backward into another squat. The movement resembles that of a frog, hence the name, but with hands on the hips throughout the exercise.
Common mistakes
Avoid allowing your knees to extend past your toes when landing in the squat position. It's important to maintain an upright chest and ensure your back stays straight throughout the movement. Always aim for a soft landing to minimize impact on your joints.
Breathing
Inhale as you prepare for each jump. Exhale as you land softly into the squat position, whether moving forward or backward.
Muscles worked
Primary Muscles
Quads, Glutes, Adductors, Hip Flexors
Secondary Muscles
Erector Spinae
Tertiary Muscles
Core
