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Last updated March 5, 2026
QuadricepsGlutesCalves
Frog Jumps
Drop into a deep squat and explosively jump forward, landing softly back in the squat position to build lower-body power.
Quick facts
- Level
- Intermediate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
QuadsGlutes (max)Calves
Secondary
HamstringsAbsHip Flexors
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
- Stand with feet wider than shoulder-width apart, toes pointing slightly outward.
- Lower into a deep squat with your hands reaching toward the floor between your feet.
- Step 2Execution
- Swing your arms back, then explosively drive upward and forward.
- Extend your hips, knees, and ankles fully at takeoff.
- Land softly on the balls of your feet, bending your knees to absorb the impact.
- Immediately descend into the next deep squat.
- Step 3Tips
- Focus on soft, quiet landings to protect your joints.
- Use your arms to generate momentum on each jump.
- Keep your chest up and avoid rounding your back at the bottom position.
Alternatives & variations
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