Frog Jump

Also known as: Frog Hop, Frog Squat Jump, Frog Jumps

PlyometricExplosiveCardioFunctional

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Body Part: Legs

Description

Jump vertically from a deep, wide squat with the hands reaching down between the knees. Extend the hips and knees to leave the floor, then return to the same squat with a cushioned landing. This bodyweight jump trains leg power and control through a larger squat range.

How to Perform

Stand with your feet wider than shoulder width and toes turned out.
Lower into a deep squat and reach your hands down between your knees.
Push through both feet and extend your hips and knees to jump vertically.
Land in the same area and bend the hips and knees to absorb the impact.
Return to the deep squat with your hands between your knees.
Repeat once your balance is stable, keeping both feet coordinated.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Use a wide stance that leaves room for the hands between the knees.
Land through the forefoot and bring the heels down smoothly.
Keep the head in line with the upper back throughout the jump.
Keep the hands low rather than swinging them forward.
Use a clear, non-slip surface.

Common Mistakes

Starting with the knees collapsing inward instead of tracking over the toes.
Letting the heels lift in the squat instead of keeping the feet grounded before takeoff.
Rounding the lower back excessively at the bottom of the squat.
Jumping mostly from the knees instead of driving through the hips, knees, and ankles together.
Not reaching a controlled squat depth before each jump.
Rushing consecutive jumps without resetting a stable squat position.