Frog Hops
Perform dynamic frog hops to boost lower body power, agility, and cardiovascular endurance. This bodyweight exercise targets glutes, quads, and hamstrings.
Description
A dynamic exercise that targets the lower body, specifically the glutes, quads, hamstrings, and calves. The exercise involves hopping forward like a frog and then hopping back to the start position.
How to Do Frog Hops
- 1Setup
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.
- 2Setup
Place your hands on the floor between your feet or just in front of them, mimicking a frog's ready position.
- 3
Explode upwards and forwards by powerfully extending your hips, knees, and ankles, pushing off the ground through your entire foot.
- 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
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.
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