How To Do Frog Squats
Frog Squats are a great exercise to work 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)