Frog Hops
Perform dynamic frog hops to boost lower body power, agility, and cardiovascular endurance. This bodyweight exercise targets glutes, quads, and hamstrings.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
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.
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How to do Frog Hops
- 01Setup
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.
- 02Setup
Place your hands on the floor between your feet or just in front of them, mimicking a frog's ready position.
- 03
Explode upwards and forwards by powerfully extending your hips, knees, and ankles, pushing off the ground through your entire foot.
- 04
Land softly in a deep squat position, absorbing the impact through your knees and hips, with your hands still on or near the floor.
- 05
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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Is Frog Hops good for beginners?
Frog Hops is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Frog Hops?
You need Body weight to perform Frog Hops. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Frog Hops?
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.
What are common mistakes when doing Frog Hops?
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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Free · iPhone only · Available on the App Store