Frog Squat
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Plyometrics
- Type
- Aerobic
The frog squat is a bodyweight plyometric exercise for the lower body, performed from a deep, wide-stance squat with your hands reaching down toward the floor. You explode upward and drop back into the deep squat each rep, training lower-body power, conditioning, and hip mobility. It fits well into aerobic circuits, warm-ups, and athletic conditioning work.
How to do the Frog Squat
- 1Stand with your feet wider than shoulder-width and your toes turned out slightly.
- 2Push your hips back and sink into a deep squat, keeping your chest up and your back flat.
- 3Reach your hands down to lightly touch the floor between your feet at the bottom of the squat.
- 4Brace your core, drive hard through your feet, and explode upward, extending your hips and knees fully.
- 5Allow your feet to leave the floor in a small jump as you reach full extension.
- 6Land softly on the balls of your feet with your knees slightly bent to absorb the impact.
- 7Immediately sink back into the deep frog squat and touch the floor again to begin the next rep.
- 8Continue for the prescribed time or reps, then stand tall and recover.
Form tips
- Keep your weight on your mid-foot and heels so you can drive powerfully out of the bottom.
- Push your knees out in line with your toes throughout the movement to keep your hips open.
- Land quietly and absorb each landing through your hips and knees rather than your lower back.
- Move with a steady, repeatable rhythm so the explosive jump and the deep squat flow together.
- Build up volume gradually, since the repeated jumping and landing are demanding on your legs.
Common mistakes
- Rounding your back when reaching for the floor, which shifts strain onto the spine instead of the legs.
- Landing with locked, straight legs, which sends impact through the knees and increases injury risk.
- Letting your knees cave inward on the jump or landing, which stresses the knee joint.
- Not squatting deep enough between jumps, which cuts the range of motion and reduces the power benefit.
- Rushing the reps with sloppy form once fatigued, which raises the risk of a misstep or rolled ankle.
Frequently asked questions
What muscles does the frog squat work?
As a bodyweight plyometric squat, it trains the lower body and conditioning. The explosive squat-and-jump pattern develops lower-body power while elevating your heart rate.
How wide should my stance be in the frog squat?
Set your feet wider than shoulder-width with your toes turned out slightly. This wide stance lets you sink into a deep squat and reach the floor with your hands at the bottom.
Is the frog squat good for beginners?
It can be, since it uses only body weight. Beginners should start with a shallow, controlled squat and small jumps, focus on soft landings, and add depth and reps as their legs adapt.
How many sets and reps should I do?
As a conditioning move, work in timed intervals or rep blocks — for example 3 to 4 rounds of 30 seconds or 10 to 15 reps. Rest between rounds and stop if your landing form breaks down.
Do I have to jump on every frog squat rep?
The jump is what makes it plyometric, but you can scale it. Lower-impact versions rise onto the balls of your feet without leaving the floor, while the full version adds an explosive jump each rep.
