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.

Muscle Group

Equipment Required

Frogger Instructions

  1. Start by standing with your feet shoulder-width apart and your arms at your sides.
  2. Jump forward as far as you can, landing on both feet at the same time.
  3. Immediately jump back to your starting position, again landing on both feet at the same time.
  4. Next, jump to the right, landing on your right foot first and then your left foot.
  5. Jump back to the starting position, landing on both feet at the same time.
  6. Now jump to the left, landing on your left foot first and then your right foot.
  7. Jump back to the starting position, landing on both feet at the same time.
  8. Repeat these movements, jumping forward, back, right, and left, for a total of 10-15 repetitions.

Frogger Form & Visual


Frogger 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

Frogger Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core muscles

Frogger Variations & Alternatives

  • Frogger: Jumping, dodging, and crossing the road
  • Frogger: Avoiding obstacles and reaching the other side
  • Frogger: A classic arcade game of frog survival
  • Frogger: Hop to it and beat the high score
  • Frogger: Test your reflexes and timing in this fun game