How to do the Frog Jumps
Primary: Quads · also works Glutes, Hamstrings, Calves.
Frog Jumps are a high-intensity cardiovascular exercise that primarily targets the quadriceps, while also engaging the glutes, hamstrings, and calves. As a plyometric movement, it enhances explosive power, leg strength, and overall endurance. Frog Jumps simulate the motion of a frog leaping, requiring a combination of strength, agility, and coordination.
Step by step
- 1
Start in a squat position with your feet shoulder-width apart and your knees bent.
- 2
Place your hands on the floor in front of you to maintain balance.
- 3
Explosively jump forward, propelling yourself with your legs and reaching forward with your hands.
- 4
Land softly, absorb the impact by bending your knees, and return to the starting squat position.
- 5
Repeat the movement for the desired number of repetitions.
Coaching cues
- Ensure your knees do not track past your toes to protect your joints.
- Engage your core to maintain stability throughout the exercise.
- Land softly to reduce impact on your knees and ankles.
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–20
rest 45–60 s
Frog Jumps alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Frog Jumps work?
Primary: Quads. Secondary: Quads, Glutes, Hamstrings, Calves
How many sets and reps of Frog Jumps should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Frog Jumps?
Same movement pattern, different equipment: High Knees, Box Jump, Skater Jump, Tuck Jumps, Battle Ropes, Bear Crawl.
Is the Frog Jumps good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.