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Frog Hops

The Frog Hops primarily targets your Quadriceps, with support from Calves, Glutes, Hamstrings. It requires stretch and is best suited to intermediate lifters.

Intermediate level · Equipment: Stretch · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Calves, Glutes, Hamstrings

How to perform Frog Hops

  1. Step 1. Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
  2. Step 2. Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times.

Frequently asked questions

Which muscles are primarily targeted during frog hops?

Frog hops are a plyometric movement that primarily targets the quadriceps. The explosive nature of the jump also engages the glutes and calves to generate vertical and horizontal power.

What is the proper foot positioning for a frog hop?

Set your feet wider than shoulder-width apart with toes pointed slightly outward. This wide stance allows for a deep squat depth and mimics the natural biomechanics of a frog's jump.

What is a common mistake to avoid during the landing phase?

Avoid landing with locked knees or on your heels, which increases joint impact. Focus on landing softly on the balls of your feet and immediately transitioning into the next squat to absorb force.

How can beginners modify this exercise if the impact is too high?

Beginners can perform bodyweight sumo squats or low-impact frog walks to build the necessary hip mobility. These alternatives develop the required strength without the plyometric stress on the joints.

How should frog hops be programmed for fat loss or conditioning?

Perform 3 to 4 sets of 10 to 15 repetitions or work in timed intervals of 30 seconds. Focus on maintaining a consistent pace and full range of motion rather than maximum jump height.

Sample sets & reps for Frog Hops

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Backward Drag — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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