Frog Squats exercise is a great exercise to work the quadriceps, hamstring and gluteus muscles.

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

Frog Squats benefits include strengthening and toning glutes, quads and hamstrings.

For best results, try both a high rep workout or use TUT (Time Under Tension) for a more challenging frog squat. This can be used as a warm up or as a finisher in your leg workout.

Frog Squats

How To Do Frog Squats

  • For correct frog squats form, 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 technique is 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.

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 FAQs

What’s a frog squat?

A frog squat is a type of squat that strengthens the glutes and hamstrings as well as quads thanks to the wide stance position that is held throughout the exercise.

What are frog squats good for?

It’s good for developing strength, stability and flexibility. Frog squats muscles worked include the glutes and hamstrings primarily along with the quads.

How To Do Frog Squats (1:29 Min Video)

Frog Squat Alternatives

Plie Squats | Sumo Squats

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