Frog Hops

Frog Hops


This exercise involves jumping forward with both feet together, then landing on both feet and immediately jumping forward again. It mimics the movement of a frog hopping and is often used in plyometric training to improve explosive power and lower body strength.

Muscle Group

Equipment Required

Frog Hops Instructions

  1. Start in a squat position with your feet shoulder-width apart and your hands clasped in front of your chest.
  2. Jump forward as far as you can, landing softly on the balls of your feet.
  3. Immediately jump back to the starting position, again landing softly on the balls of your feet.
  4. Repeat for the desired number of reps or time.

Frog Hops Form & Visual

Frog Hops

Frog Hops Benefits

  • Improves cardiovascular endurance
  • Strengthens lower body muscles, including quadriceps, hamstrings, and glutes
  • Increases explosive power and speed
  • Improves balance and coordination
  • Can be done with minimal equipment and in a small space

Frog Hops Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calf muscles
  • Core muscles

Frog Hops Variations & Alternatives

  • Single leg frog hops
  • Side-to-side frog hops
  • Forward and backward frog hops
  • Weighted frog hops
  • Explosive frog hops