Frog

Muscles worked

Setup

1. Start in a high plank position with your hands placed firmly on the floor directly under your shoulders.
2. Engage your core, glutes, and lats to create a rigid line from your head to your heels.
3. Set your feet hip-width apart with your weight on the balls of your feet.

How to do it

1. Exhale and jump both feet forward simultaneously, landing in a wide, deep squat with your feet positioned just outside your hands.
2. Briefly lift your hands or shift weight to your heels while keeping your chest upright at the bottom of the squat.
3. Inhale as you jump your feet back to the starting high plank position with control.
4. Maintain a steady, rhythmic tempo, ensuring your hips do not sag when returning to the plank.

Form checklist

• Land with flat feet in the squat position to protect your knees and maintain balance.
• Keep your spine neutral and avoid rounding your lower back during the transition.
• Ensure your shoulders remain stacked over your wrists during the plank phase.
• Keep your core braced throughout the movement to prevent your hips from dipping.

Pro tips

• Think about pulling your knees toward your armpits to maximize abdominal engagement during the jump forward.
• Maintain active tension in your triceps and lats to stabilize your upper body as your weight shifts during the jump.

Make it harder

• Add a push-up when in the plank position to further challenge the chest, deltoids, and triceps.
• Incorporate a vertical jump from the squat position before returning to the plank for increased plyometric power.

Frequently asked

What muscles does the frog work?

The frog primarily targets the glutes, hamstrings, and quadriceps, and also works the forearms and serratus anterior as secondary muscles.

What equipment do you need for the frog?

The frog requires no equipment — just your body weight.

Is the frog good for beginners?

The frog is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee TwistIntermediate · abs, calves, glutes, hamstrings, obliques, and quadriceps