Frog hops are an explosive plyometric exercise where you start in a deep, wide-stance frog squat position and jump straight up, then land back in the deep squat. They build inner-thigh power, glute explosiveness, and cardiovascular conditioning while improving hip mobility under load.
Muscle Group
Adductors, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds explosive lower-body power
- Develops inner-thigh and glute strength
- Improves hip mobility under load
- Excellent cardiovascular conditioning
- No equipment needed
- Engaging plyometric variation
How to perform
- Stand with feet wider than shoulder-width, toes turned out 30 to 45 degrees.
- Squat down deep into a frog squat position. Hands can touch the floor between your feet.
- Explosively jump straight up by extending your hips, knees, and ankles.
- Reach as high as possible. Tuck your knees up if you can.
- Land softly back in the deep frog squat position with your hands touching the floor.
- Immediately explode into the next jump.
- Continue for the desired reps or time.
- Land with bent knees to absorb impact safely.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Adductors
Primary
Hamstrings
Primary
Quadriceps
Primary