Frogger

Muscles worked

Setup

1. Start in a high plank position with your hands placed directly under your shoulders.
2. Extend your legs fully with feet hip-width apart and your core tightly engaged.
3. Maintain a neutral spine, creating a straight line from your head to your heels.

How to do it

1. Exhale and jump both feet forward, landing softly with your feet outside of your hands in a deep squat position.
2. Briefly lift your hands off the floor and bring your chest up to a 'proud' position at the bottom of the squat.
3. Inhale as you plant your hands back on the floor and jump your feet back to the starting high plank position.
4. Maintain a fast but controlled tempo, ensuring your hips don't sag during the plank phase.

Form checklist

• Land with flat feet rather than on your toes to protect your knees.
• Keep your back flat and avoid excessive rounding when jumping forward.
• Ensure your shoulders remain stacked over your wrists when in the plank position.
• Keep your core braced throughout the movement to stabilize the spine.

Pro tips

• Focus on 'landing light' to minimize joint impact and force your muscles to absorb the load.
• Drive your knees outward as you jump forward to fully engage the glutes and accommodate your torso.

Make it harder

• Add a vertical jump at the top of the squat phase to increase plyometric intensity.
• Perform the movement with your hands on a pair of dumbbells to increase the range of motion and core challenge.

Frequently asked

What muscles does the frogger work?

The frogger primarily targets the glutes, hamstrings, hip flexors, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the frogger?

The frogger requires no equipment — just your body weight.

Is the frogger good for beginners?

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

Related exercises

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• Dumbbell Around Hip Hand To Hand Single Leg BalanIntermediate · adductors, glutes, hamstrings, hip flexors, and quadriceps
• Dumbbell One Arm Snatch LeftIntermediate · calves, glutes, hamstrings, hip flexors, and quadriceps
• Flexion And Extension Hip StretchIntermediate · glutes, hamstrings, hip flexors, and quadriceps