Frog Jump

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Biceps Femoris
• Gastrocnemius
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Technique

1. Stand with feet wider than shoulder-width and toes turned out, then drop into a deep squat with the hands between the knees.
2. Swing the arms forward and jump forward and up, extending the hips and knees fully.
3. Land softly in the deep squat with the hands back to the floor.
4. Go straight into the next jump without standing up.
5. Continue for a set number of jumps, then stand up.

Cues

• Jump out of a deep squat, not a quarter squat.
• Keep the knees tracking over the toes.
• Land softly and sink into the squat.

Common mistakes

• Letting the knees cave in on landing.
• Landing on the heels.
• Rounding the back.
• Using too long a jump for the strength of the knees.

Alternatives

• Jump Squat
• Broad Jump
• Bodyweight Squat