Frog Hops

Description

How to Do Frog Hops

1. 1
   Setup

   Stand with feet slightly wider than shoulder-width apart, toes pointed slightly outward, and lower into a deep squat, keeping your chest up and core engaged.

2. 2
   Setup

   Place your hands on the floor between your feet or just in front of them, mimicking a frog's ready position.

3. 3

   Explode upwards and forwards by powerfully extending your hips, knees, and ankles, pushing off the ground through your entire foot.

4. 4

   Land softly in a deep squat position, absorbing the impact through your knees and hips, with your hands still on or near the floor.

5. 5

   Immediately push off again, hopping backward to return to your starting position, maintaining the soft landing and deep squat.

Tips

• Emphasize soft landings by absorbing the impact through your hips and knees to protect your joints and maintain control throughout the movement.
• Utilize your arms to generate momentum and maintain balance, swinging them forward as you hop and using them to steady yourself upon landing.
• Maintain a consistent deep squat throughout the movement to maximize engagement of your glutes, quadriceps, and hamstrings with each hop.
• Focus on rhythmic breathing, exhaling as you explode forward and inhaling as you land and prepare for the next hop.

Common Mistakes

• ×Landing stiff-legged can strain your joints; always absorb the impact by bending your knees and hips upon landing softly.
• ×Rounding your lower back during the squat or landing can lead to injury; maintain a neutral spine and engage your core throughout the exercise.
• ×Not squatting deep enough reduces muscle activation; ensure you descend into a deep squat to fully engage your glutes and quads for each hop.