Frog Hops

How to do the Frog Hops

1. Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
2. Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	no equipment
Difficulty	intermediate
Type	compound

Train the same muscles a different way

6 alternatives for the same quads, with and without kit.

Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell Dumbbell Seated Box Jump Dumbbell Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell

Easier than the Frog Hops

Same movement pattern, lower entry difficulty — work up from here.

Alternate Leg Diagonal Bound beginner · Bodyweight Barbell Squat beginner · Barbell Barbell Walking Lunge beginner · Barbell

Harder than the Frog Hops

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Squat Jerk expert · Barbell

Common questions

What muscles does the Frog Hops work?

The Frog Hops primarily works the quads, with the calves, glutes, and hamstrings as secondary movers. Alternate Leg Diagonal Bound, Barbell Full Squat, and Barbell Lunge train the same muscle, across 9 equipment types.

What equipment do you need for the Frog Hops?

None — the Frog Hops is bodyweight, so it works at home, in a hotel room or outdoors. Alternate Leg Diagonal Bound and Barbell Full Squat also need nothing.

Is the Frog Hops suitable for beginners?

It is rated intermediate. Start with Alternate Leg Diagonal Bound, Barbell Squat, and Barbell Walking Lunge and work up.

Where should the Frog Hops go in a workout?

Early — the Frog Hops is compound, working 4 muscle groups, so run it first or second while you are fresh.

Similar exercises

Alternate Leg Diagonal Bound Bodyweight Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Barbell Step Ups Barbell