Frog Hops
Description
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
Equipment Required
Frog Hops Instructions
- 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.
Frog Hops Form & Visual
Frog Hops 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
Frog Hops Muscles Worked
- Quadriceps
- Gluteus maximus and medius
- Adductors
- Hamstrings
- Calves
- Core (stabilizer)
Frog Hops Variations & Alternatives
- Jump Squat
- Frog Squat (no jump)
- Squat Tuck Jump
- Burpee
- Lateral Frog Hops
