The Frog Squat gets classified as a Calisentetics(bodyweight) and Plyometrics(jumping) Strength Training exercise.
In this article, we will cover how you are to perform this exercise with video, image and a written step by step description.
Its difficulty level, the different equipment you will need, and the different muscles that this lift works.
The different benefits that you can get when you add it to your training routine, and some training tips to make sure you get the most out of it when you are performing this exercise.
The Frog Jump places a high amount of stress on the ligaments in your knees. If you have previous knee injuries, you may want to use a less stressful form of leg training.
Frog Jumps How to Guide
Step by Step Description
Step 1: Stand up and place the palms of your hands on the back of your head. Put your feet approximatly shoulder width apart with your toes at an angle pointing slightly outwards.
Step 2: Inhale and push your hips back and bend at your knees lowering your body. Keep lowering yourself until the hip of your crease is either inline with your knees or lower. Keep your head up and torso upright.
You are now in the starting position.
Step 3: Exhale and use your legs to Explositly raise your body out of the bottom squat position and jump forward by several feet.
Step 4: When your feet come into contact with the ground absorb the impact with your legs by lowering your body back into the bottom squat position.
Repeat for the desired number of repetitions or periode you have selected.
This exercise gets rated at a Intermediate difficulty level.
Before adding it to your training routine, you should be able to perform bodyweight squats for at least ten repetitions. If you cannot do ten reps, keep practicing and return to this lift when you can complete ten reps with proper form.
Since this is another form of Calesenthetics training, you only need your body and an area large enough for jumping.
Optionally you can also use a weighted vest or clothing to make the exercise more challenging.
The Frog Jump exercise works multiple muscle groups in your lower body. Your Quadriceps, Hamstrings, Glutes, Calves and the Hip Flexors are all targeted when you perform this movement.
Benefits of Frog Jumps
Many athletes use this exercise to strengthen their legs and improve their vertical jump.
Since you do not need any equipment, it is a great exercise to use if you do not have access to weights and have a limited amount of room.
Plyometrics have been shown to increase your metabolic rate for up to 48 hours. So after you have finished this exercise, your body will burn a higher number of calories for up to 48 hours.
You can use weighted clothing to increase the amount of weight you must lift to increase the strength in your legs. Alternatively, you can perform it in a High-Intensity Interval Training program to blast fat and burn a high number of calories.
Do not allow your knees to go past the tips of your toes. Doing this will place additional stress on the ligaments in your knees and increase your chance of injury.
Make sure that the crease of your hips is inline or below your knees when you are in the bottom portion of the squat.
Keep your shoulders pulled back and your core engaged. Your knees need to point in the same direction as your toes.
- Wall Ball Burpee Exercise
- Bench Sprints
- Single Leg Push Off
- Alternatively, check out our list of plyometrics.
If you a new to plyometrics this is a great exercise to begin adding them into your training routine.
The Frog Jump works great in routines that get designed around high-intensity interval training. It is also an excellent way to help you increase your athletic performance.
You can use our Free Online H.I.I.T Timer. No registration is required for you to use it and it only takes seconds to set up.
So what are you waiting for? Add this exercise into your training today, and in no time you will see for yourself all of the benefits it has to offer.