Frogger
Description
The frogger is a dynamic bodyweight exercise where you jump your feet from a plank position to the outside of your hands in a deep squat, then jump them back to plank. It builds explosive hip flexor power, core strength, and cardiovascular conditioning.
Muscle Group
Equipment Required
Frogger Instructions
- Start in a high plank position.
- Jump both feet forward to the outside of your hands, landing in a deep squat.
- Your feet land wide, hands still on the floor between your feet.
- Jump your feet back to the plank position.
- Continue jumping forward and back at a brisk pace.
- Move explosively on each jump.
- Maintain a straight body in the plank position.
- Aim for 10 to 15 reps or work for time.
Frogger Form & Visual
Frogger Benefits
- Builds explosive hip power
- Excellent cardiovascular conditioning
- Develops core strength through transitions
- No equipment needed
- Dynamic and engaging
- Useful for circuit training
Frogger Muscles Worked
- Hip flexors (jump forward)
- Quadriceps
- Core (transitions)
- Anterior deltoid (plank)
- Cardiovascular system
Frogger Variations & Alternatives
- Squat Thrust
- Burpee
- Mountain Climber
- Frogger with Push-Up
- Frogger with Jump
