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Frog Jump

Also known as: Frog Hops

Intermediate

Explosive forward jump from a deep squat that moves the body ahead and works the full body. Perform repeated jumps to build aerobic power and explosiveness.

How to do the Frog Jump#

  1. Begin in a deep squat with feet roughly shoulder-width and hands on the ground or between your legs for balance.
  2. Coil your hips and knees, then explode forward by extending through the hips and knees while swinging the arms to generate momentum.
  3. Land softly on the balls of your feet and immediately bend your knees to absorb impact back into a deep squat.
  4. Push off again and repeat for the prescribed number of repetitions.

Muscles worked#

  • Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus), Calves (Gastrocnemius & Soleus)
  • Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Abs (Rectus Abdominis), Lower back (Erector Spinae)

Track the Frog Jump in Gript: your previous sets in view while you train, records detected automatically, and an estimated 1RM chart from every hard set.

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Frequently asked questions#

What muscles does the Frog Jump work?

The Frog Jump primarily works the quads, glutes, calves. The hamstrings, abs, lower back assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the hamstrings, abs, lower back, lighten the load and slow the lowering phase.

What equipment do I need for the Frog Jump?

None. The Frog Jump is a bodyweight exercise, so all you need is enough space to move through the full range of motion.

Is the Frog Jump suitable for beginners?

Not as one of your first exercises. The Frog Jump is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Frog Jump?

Aerobics, Bear Crawl, Bear Crawl Hold all train the same primary muscles as the Frog Jump. Pick whichever one matches the equipment in front of you.

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