The Frog Jump exercise is a compound exercise for the lower body, it is a great aerobic workout that improves the strength of your lungs, heart and improves your body’s way of absorbing and transporting oxygen. It’s also great for improving leg strength where you are concentrating on explosive power.

  • Bodyweight
  • Compound

The main muscle targeted in this exercise are your quadriceps, it also strengthens your glutes, calves and hamstrings. Include the Frog Jump in your lower split workouts, High Intensity Interval Training (HIIT) or circuit training.

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Muscles Worked

How to Do a Frog Jump Exercise

Fitness model performing a frog jump
Fitness model performing a frog jump
  1. Stand upright with your feet shoulder-width apart.
  2. Lower your hips backward taking you into a three-quarter squat. Bring your arms forward in front of you.
  3. Push the floor away through the balls of your feet, quickly extend your legs, swing your arms behind you like a pendulum and thrust your pelvis. Use the explosive power to propel yourself forward. 
  4. This exercise is more about distance rather than height, so jump as far as you can, not as high as you can. 
  5. Soften your landing by bending your knees and absorbing the impact.
  6. Immediately go back into the three-quarter squat. Bring your arms forward, ready to swing them back as you jump again.
  7. Continue to jump forward until you run out of floor space or you’ve reached the end of your track. 
  8. Turn around and repeat for as many lengths as required.