The Frogger exercise is a dynamic, full-body movement that combines elements of a squat, plank, and push-up. It primarily targets the muscles in the legs, core, and upper body, while also promoting cardiovascular fitness, flexibility, and coordination. The exercise involves starting in a plank position, then jumping the feet forward towards the hands into a deep squat, and returning to the plank position. The Frogger exercise is often incorporated into high-intensity interval training (HIIT) workouts, circuit training, and bodyweight exercise routines.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Improves cardiovascular health
- Increases lower body strength and endurance
- Improves coordination and balance
- Can be done anywhere with minimal equipment
- Provides a fun and challenging workout
How to perform
- Start by standing with your feet shoulder-width apart and your arms at your sides.
- Jump forward as far as you can, landing on both feet at the same time.
- Immediately jump back to your starting position, again landing on both feet at the same time.
- Next, jump to the right, landing on your right foot first and then your left foot.
- Jump back to the starting position, landing on both feet at the same time.
- Now jump to the left, landing on your left foot first and then your right foot.
- Jump back to the starting position, landing on both feet at the same time.
- Repeat these movements, jumping forward, back, right, and left, for a total of 10-15 repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Primary
Abs
Primary