Frogger

Body Part: Waist

Muscle: Glutes

Equipment: Body Weight

Frogger is a bodyweight floor drill that moves between a high plank and a deep crouched squat. It is useful when you want to train hip mobility, core control, and lower-body coordination in the same movement, especially in warm-ups, conditioning circuits, or bodyweight sessions.

The exercise starts from a strong plank, so the shoulders, hands, and trunk have to stay organized before the feet move. From there, the feet hop or step forward to the outside of the hands, landing in a low squat with the heels grounded as much as your mobility allows. That transition is what makes Frogger feel different from a simple squat hold: the hips have to open quickly while the core keeps the spine from collapsing.

The main emphasis is on the glutes, with the hamstrings helping to control the landing and the core and lower back working to keep the torso steady. If you rush the jump or let the knees cave inward, the movement turns sloppy very fast. A clean rep should look smooth from plank to crouch and back again, with the chest staying proud and the neck relaxed.

Because this is a bodyweight movement, the quality of the setup matters more than loading. Place the hands firmly under the shoulders, brace before each hop, and land softly so the feet find a stable position outside the hands. The better you control the transition, the more useful the exercise becomes for hip opening, trunk stability, and repeatable conditioning.

Frogger is also easy to scale. Beginners can step one foot at a time instead of hopping, while more experienced users can keep the motion brisk without losing shape. Use it when you want a fast, athletic floor pattern that challenges coordination without needing equipment, and stop the set if the hips sag, the lower back rounds hard, or the landing becomes unstable.

Instructions

• Start in a high plank with your hands under your shoulders, arms straight, feet together, and your body in one line from head to heels.
• Press the floor away through your palms, brace your midsection, and keep your shoulders stacked over your wrists before moving your feet.
• Hop or step both feet forward to the outside of your hands, landing in a deep crouch with your hips low and your chest lifted.
• Keep your heels as close to the floor as your mobility allows and let your knees track over your toes instead of collapsing inward.
• Pause briefly in the crouch if needed, then shift your weight into your hands and prepare to send the feet back.
• Hop or step both feet back to the plank position without letting your lower back sag or your hips pike up.
• Exhale as you bring the feet forward and inhale as you return to plank, keeping the transition smooth and controlled.
• Repeat for the planned number of reps, then lower your knees carefully or step out of the plank to finish.

Tips & Tricks

• If your wrists feel overloaded, place your hands slightly wider than shoulder width so the crouch does not force your shoulders too far forward.
• Land with the feet outside the hands, not directly under the chest; that gives the hips room to fold without rounding the spine as much.
• Keep the chest up in the crouch. If you fold hard at the waist, shorten the hop and use more of a step-through.
• Think about driving the knees out as you land so the glutes stay involved and the knees do not cave inward.
• A soft landing matters more than speed here. If the feet slap the floor, slow the rep down until the transition is quiet.
• If your heels pop up immediately, reduce the depth of the crouch or step one foot at a time until the hips open better.
• Do not let the lower back sag in the plank return; squeeze the glutes and ribs down before sending the feet back.
• Use Frogger as a warm-up or conditioning drill, not a max-effort strength move, unless you can keep the transitions crisp for the full set.

Frequently Asked Questions

What does Frogger work most?

Frogger mainly trains the glutes and hips, with the core and hamstrings helping to control the plank-to-crouch transition.

Can beginners perform this exercise?

Yes. Beginners usually do better by stepping the feet forward one at a time instead of hopping, then stepping back to plank the same way.

Should my feet land outside my hands in Frogger?

Yes, that wider landing gives the hips room to open in the crouch and makes the return to plank smoother.

What is the biggest mistake in Frogger?

Rounding the lower back to force the feet forward is the main problem. Keep the chest lifted and shorten the hop if the torso starts to collapse.

Do I need to jump, or can I step through the Frogger?

You can step through it. Stepping is a good regression if your wrists, hips, or coordination make the full hop too aggressive.

Why do my heels want to lift in the crouch?

Tight ankles or a very deep landing usually cause that. Reduce the depth a little and let the knees track out so the heels can settle closer to the floor.

Is Frogger more of a mobility drill or a conditioning exercise?

It can be both. Slower reps are useful for hip mobility and control, while brisk but clean reps work well in conditioning or warm-up circuits.

What should my hands do in the plank phase?

Plant them firmly under the shoulders and push the floor away. That keeps the shoulders stable so the feet can move without the torso collapsing.