How To Do Frog Squats

Frog Squats Exercise

Frog Squats are a great exercise to build the quadriceps, hamstring and gluteus muscles.

Secondary emphasis will be on the adductor muscles and the calves.

Frog Squats provide a good workout for those who want to tone the hamstring and gluteus muscles.

For best results, a high rep workout scheme is highly recommended.

This can be used as a warm up or as a finisher in your leg workout.

Frog Squats How To

  • Take a wider than shoulder stance and keep your feet angled out.
  • Assume the squat position by bending at the hips. Place your elbows on your knees and keep your hands together. Maintain a flat back position.
  • Come down low until you feel a stretch on you adductors and quadriceps. Then drive your hips up and back. At the top position, your hips should be nearly in line with shoulder level. You should feel a nice stretch on your hamstrings and glutes.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Frog Squats are all about constant tension. Think of your hips like a lever that moves up and down.

There is a flexibility component in Frog Squats because of the wider stance. Only go as deep as your flexibility will allow.

Maintain a bend in your legs all throughout the exercise to protect the knees from shearing forces.

Variations: Plie Squats

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Frog Squats