The frog squat is a deep, wide-stance bodyweight squat where you squat as low as possible with your knees pushed wide and your hands inside your knees, often pressing the elbows against the inner knees. It is excellent for hip mobility, inner thigh flexibility, and squat-pattern development.
Muscle Group
Adductors, Cardio, Glutes, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Improves hip and ankle mobility
- Stretches the inner thighs deeply
- Builds squat depth and pattern
- No equipment needed
- Excellent warm-up before squats
- Can be a static stretch or dynamic exercise
How to perform
- Stand with feet wider than shoulder-width, toes turned out 30 to 45 degrees.
- Squat down deep — go as low as you can comfortably.
- At the bottom, place your hands on the floor inside your feet.
- Press your elbows against the inside of your knees, pushing them apart for a deeper hip stretch.
- Keep your chest tall and your back as flat as possible.
- To make it dynamic: stand back up and squat down again with the same form, hands touching the floor each rep.
- For mobility: hold the bottom position for 20 to 60 seconds.
- For conditioning: perform 10 to 15 reps with continuous movement.
FRONT VIEW
BACK VIEW
Quadriceps
Primary
Glutes
Primary
Calves
Primary
Adductors
Primary