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Last updated February 8, 2026
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cardio
Frog Hops
Start in a deep squat position. Hop forward explosively. Land softly and immediately go into the next hop. This burns the quads intensely.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
quadscalves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Start by standing with your feet shoulder-width apart.
- Bend your knees and lower your hips into a squat position, keeping your back straight.
- Step 2Position Your Hands
- Place your hands on the ground in front of you, shoulder-width apart.
- Ensure your fingers are spread wide for better grip and stability.
- Step 3Prepare to Jump
- Engage your core and push through your heels to prepare for the jump.
- Keep your chest up and look forward.
- Step 4Jump Forward
- Explode upward and forward, pushing off the ground with your feet.
- Aim to land softly on your feet, absorbing the impact by bending your knees.
- Step 5Land and Reset
- Land in a squat position with your knees bent and your hands back on the ground.
- Reset your position before performing the next jump.
- Step 6Repeat
- Continue performing frog hops for the desired number of repetitions.
- Focus on maintaining good form and control with each jump.
- Step 7Finish the Exercise
- After completing your reps, stand up straight and take a moment to catch your breath.
- Make sure to stretch your legs and hips to cool down.