Fitwill stands in solidarity with Ukraine

Frog Hops

Frog Hops

Frog Hops is a dynamic and fun exercise that targets multiple muscle groups while adding an element of cardio to your workout routine. This exercise gets its name from the way it mimics the hopping movement of a frog, which not only adds a touch of playfulness but also benefits your fitness goals. Frog Hops primarily work your lower body, engaging muscles such as your quadriceps, hamstrings, glutes, and calves. It also activates your core muscles, including the abdominals and lower back, as they help stabilize and control your movements during the exercise. In addition to strengthening and toning your muscles, Frog Hops are great for cardiovascular fitness. The explosive jumping movement increases your heart rate and gets your blood pumping, helping to improve your endurance and burn calories. This exercise can be modified to suit different fitness levels. Beginners can start with smaller hops and gradually increase the intensity and distance traveled. Meanwhile, more advanced individuals can incorporate plyometric variations, such as adding a jump at the end of each hop or performing the exercise on an elevated surface for an added challenge. Whether you incorporate Frog Hops into a circuit routine or use them as a standalone exercise, they are a dynamic choice that can enhance your fitness journey. So get ready to hop into action and enjoy the benefits this exercise has to offer!


  • Start by standing with your feet shoulder-width apart.
  • Bend your knees and lower your body into a squat position.
  • Place your hands on the ground in front of you, shoulder-width apart.
  • Jump explosively forward, extending your legs fully.
  • Land softly with your knees slightly bent, absorbing the impact.
  • Quickly jump backward, returning to the starting position.
  • Repeat the movement for the desired number of reps or time.

Tips & Tricks

  • Warm up properly before attempting frog hops to prevent injury and improve performance.
  • Engage your core and keep your back straight throughout the exercise to maintain proper form.
  • Land softly on the balls of your feet to minimize impact and protect your joints.
  • Start with a lower height for your jumps and gradually increase as you get stronger and more comfortable with the movement.
  • Vary the speed and intensity of your frog hops to challenge different muscle fibers and add variety to your workout.
  • Incorporate frog hops into a high-intensity interval training (HIIT) routine for maximum calorie burn and cardiovascular benefits.
  • Focus on explosive power during each jump by pushing off with your feet and using your leg muscles to propel yourself upward.
  • Listen to your body and take rest days as needed to allow for proper recovery and avoid overtraining.
  • Support your knees by wearing knee pads or using a soft landing surface if you have sensitive joints or previous knee injuries.
  • Stay hydrated throughout your workout to maintain optimal performance and prevent muscle cramps.
  • Consult with a fitness professional to ensure proper technique and form to maximize the effectiveness of your frog hops.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot