Frog Hop
Consecutive forward jumps from a deep squat with the hands behind the head, landing back in the squat each time. Builds leg power and endurance through a deep range of motion.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Adductors
- Calves (Gastrocnemius)
- Soleus
- Sets
- 3–4
- Reps
- 5–10
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Place your hands behind your head and squat down with the torso upright and eyes forward.
From the bottom of the squat, drive through the feet to jump forward.
Aim for distance rather than height, keeping the hands behind the head.
Land softly and sink straight back into the deep squat.
Rebound into the next jump and repeat for the set.
Breathing: Exhale on each jump and inhale as you sink into the landing.
Coaching tips
Chest up
Out, not up
Land and go
Common mistakes
Pulling on the neck with the hands
Rounding the back at the bottom
Jumping high instead of forward
Knees caving in on landing
Safety notes
Keep the fingertips resting on the head, never pulling.
Skip it if deep squatting bothers your knees; use broad jumps instead.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.