Frog Squat

Frog Squat

The Frog Squat is a challenging lower body exercise that targets your glutes, quads, and hamstrings while also engaging your core muscles. This dynamic movement is a great addition to any workout routine aiming to strengthen and tone your lower body. To perform the Frog Squat, begin by standing with your feet slightly wider than shoulder-width apart and toes pointed outwards at a comfortable angle. Keep your chest lifted and shoulders relaxed throughout the movement. From here, lower your body down by bending your knees and pushing your hips back, aiming to get your thighs parallel to the ground or as close as possible. As you descend into the squat, bring your hands together in front of your chest with your palms touching. This hand placement mimics the position of a frog, hence the exercise name. It also helps to stabilize your upper body and promote proper form. Next, drive through your heels and push yourself back up to the starting position, fully extending your legs. Be mindful of keeping your knees in line with your toes throughout the movement, and avoid letting them cave inward. The Frog Squat can be modified to suit different fitness levels. Beginners can start with bodyweight squats or use a stability ball against a wall for added support. For those seeking an extra challenge, holding a dumbbell or kettlebell at the chest level can increase the resistance. Incorporate the Frog Squat into your routine to build lower body strength, improve overall stability, and enhance your athletic performance. Remember to always warm up before exercising and modify the intensity as needed to ensure a safe and effective workout.


  • Start by standing with your feet slightly wider than shoulder-width apart and your toes pointed slightly outward.
  • Lower your body down into a deep squat position, keeping your chest lifted and your back straight.
  • Place your hands on the ground in front of you, between your legs.
  • Jump both your feet back, extending your legs fully behind you into a plank position.
  • Jump your feet back up to the outside of your hands, returning to the deep squat position.
  • From the squat position, push through your heels and jump explosively into the air, extending your arms overhead.
  • Land softly back into the starting position and immediately go into the next repetition.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Use proper form to prevent injury and maximize results.
  • Engage your core throughout the exercise for stability and strength.
  • Take a deep breath in as you lower into the squat and exhale as you push back up.
  • Start with a comfortable range of motion and gradually increase it as you build strength.
  • Include Frog Squats in a well-rounded lower body workout routine for balanced muscle development.
  • Progressively increase the resistance by using dumbbells or resistance bands.
  • Ensure that your knees track in line with your toes during the movement.
  • Focus on squeezing your glutes at the top of the squat to maximize activation.
  • Take adequate rest and recovery days to allow your muscles to repair and grow stronger.
  • Fuel your body with a balanced diet that supports your fitness goals and promotes muscle recovery.


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