Frog Jump

How to do it

1. Stand with feet wider than shoulder-width, toes turned out.
2. Squat down deep until the fingertips touch the floor between the feet.
3. Jump forward and up, swinging the arms forward.
4. Land in the same deep squat with the fingertips reaching to the floor.
5. Continue into the next jump for the set number of reps.

Tips

• Keep the chest up at the bottom so the back stays flat.
• Push the knees out in line with the toes.
• Land softly and let the squat absorb the landing.

Common mistakes

• Rounding the back to reach the floor.
• Knees caving inward on the landing.
• Landing on the toes with the heels up.

Muscles worked by the Frog Jump

• Gluteus maximus Primary17%
• Quads (vastus lateralis) Primary15%
• Calves (gastrocnemius) Primary13%
• Quads (vastus medialis) Primary11%
• Calves (soleus) Secondary7%
• Quads (rectus femoris) Secondary7%
• Hamstrings (biceps femoris) Secondary6%
• Hip flexors Minor6%
• Adductors Minor4%
• Hamstrings (semitendinosus/-membranosus) Minor4%
• Front delts Stabilizer3%
• Spinal erectors (lower back) Stabilizer3%
• Upper abs Stabilizer2%
• Gluteus medius Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

The knees are pulled up in the air. Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.

Frog Jump alternatives

Same equipment

• Box Step Up JumpBodyweight

Different equipment

• Dumbbell Jump SquatDumbbell
• Kettlebell Jump SquatKettlebell

Easier

• Star JumpBodyweight
• Tuck JumpBodyweight
• Box JumpBodyweight

Make it harder

• Depth DropBodyweight
• Depth JumpBodyweight
• Drop JumpBodyweight

Make it easier

• Star JumpBodyweight
• Tuck JumpBodyweight
• Box JumpBodyweight
• Broad JumpBodyweight

Similar exercises

• Broad Jump to SprintBodyweight

Frequently asked questions

What muscles does the Frog Jump work?

Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and quads (vastus medialis). The calves (soleus), quads (rectus femoris) and hamstrings (biceps femoris) assist.

Is the Frog Jump good for beginners?

The Frog Jump is rated intermediate. If you are new, learn the Star Jump first and build up from there.

What is a good alternative to the Frog Jump?

For example the Star Jump, Tuck Jump and Box Jump. They train mostly the same muscles.

How do you make the Frog Jump harder?

Add weight or reps, or move on to the Depth Drop and Depth Jump.

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