Frog Hops

Frog Hops

Frog Hops is an explosive and dynamic exercise that targets multiple muscle groups while simultaneously challenging your cardiovascular system. It is a great addition to any workout routine and can be performed both at home or in the gym. This exercise primarily targets the muscles in your lower body, including your quadriceps, hamstrings, glutes, and calves, but also engages your core and upper body. The motion of Frog Hops is similar to that of a frog jumping, hence the name. To perform this exercise, you start in a squat position with your feet slightly wider than hip-width apart, toes turned slightly outward. From there, you explosively jump forward as far as you can, landing softly in another squat position. To maintain the proper form and maximize the benefits of this exercise, it is crucial to keep your chest up, back straight, and core engaged throughout the movement. Frog Hops not only strengthens the lower body but also improves athleticism, explosive power, and agility. It can be incorporated into circuit workouts, HIIT training, or used as a warm-up before engaging in other exercises. As with any exercise, proper form and technique are essential to avoid injuries. Therefore, ensure you have a clear space and listen to your body's limitations. Add Frog Hops to your routine today to challenge your muscles, elevate your heart rate, and take your fitness to the next level. Remember to start with a suitable number of repetitions and gradually increase intensity and difficulty as you become more comfortable with the exercise.


  • Start in a squat position with your feet shoulder-width apart and your knees slightly bent.
  • Lower your body down and place your hands on the ground in front of you.
  • Jump both feet off the ground and extend your body forward, reaching your arms out in front of you.
  • Land softly with your knees bent and immediately spring back up into the next hop.
  • Continue hopping forward, ensuring each landing is soft and controlled.
  • If you have limited space, you can also perform frog hops by hopping vertically instead of horizontally.
  • Complete 3 sets of 10-12 reps for an effective lower body workout.

Tips & Tricks

  • Warm up before performing the exercise to prepare your muscles and joints for the movement.
  • Maintain proper form by keeping your back straight and chest lifted during the frog hops.
  • Breathe continuously throughout the exercise to provide oxygen to your muscles and avoid holding your breath.
  • Increase the difficulty by adding a jump or higher jump height to intensify the exercise.
  • Engage your core muscles by actively pulling your belly button towards your spine while performing frog hops.
  • Start with a lower number of repetitions and gradually increase as your strength and endurance improve.
  • Listen to your body and take breaks if needed to avoid overexertion or injury.
  • Ensure you have enough space to perform the exercise safely without any obstacles.
  • Pair frog hops with other exercises to create a well-rounded workout routine that targets multiple muscle groups.
  • Consult with a fitness professional to ensure proper form and technique for optimal results.


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