Frog Jumps is a dynamic and explosive exercise that primarily targets the quadriceps, gluteus muscles, hamstrings and calves but also engages the core muscles and the hip flexors.

Frog Jumps can be used as a warm up to prime the legs and hip flexors before training legs.

It can also be used as part of a High Intensity Interval Training program to build conditioning.

Frog Jumps should be in your exercise rotation if you participate in activities that require leg and hip explosiveness such as basketball, sprinting, soccer and gymnastics.

Frog Jumps How To

  • Assume a shoulder width stance; feet slightly angled out, chest and hips out slightly to maintain a flat back position. Keep your arms alongside your hips.
  • Inhale; then descend slowly to the bottom position of the squat or at a height where the tops of the thighs are parallel to the floor.
  • Exhale then explode off the floor by pushing hard with your heels, extending from the knees and pushing your hips in to propel your body forward as far as you can. Kick your legs back quickly at the peak of your jump so your heels touch the bottom part of the gluteus muscles.
  • Land on the floor on a bent knee position. Make sure you maintain the flat back position upon landing.
  • Reset then descend again to half squat position for the next rep.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Frog Jumps is popularly used as a plyometric exercise, it is important for your body to absorb the force of the landing.

Plyometrics work through the process of “energy return”; absorb the energy then give it back through another explosive rep.

A clear sign of great energy absorption is landing with hardly any sound.

Start Frog Jumps from the parallel position of the Squat in order to engage the hip flexors.

Variations: Tuck Jumps

Routine for Strength: 5 sets x 10 reps

Frog Jumps

How To Do Frog Jumps