Deep Frog Squat

Muscles worked

Setup

1. Stand with your feet wider than shoulder-width apart and toes pointed slightly outward.
2. Squat down deeply until your hips are below your knees, keeping your heels flat on the floor.
3. Place your elbows inside your knees and press your palms together, or grip your shins for stability.

How to do it

1. While keeping your hands or elbows in place, inhale and lift your hips toward the ceiling until your legs are nearly straight and you feel a stretch in your hamstrings.
2. Exhale as you drop your hips back down into the deep squat position, driving your chest up and pushing your knees out with your elbows.
3. Perform the movement in a rhythmic, continuous 'pumping' motion without pausing at the top or bottom.
4. Maintain a controlled tempo, taking approximately 1 second for the lift and 1 second for the descent.

Form checklist

• Keep your heels glued to the floor throughout the entire range of motion.
• Use your elbows to actively push your knees outward to prevent them from caving in.
• Maintain a flat back and avoid excessive rounding of the spine as you lift your hips.
• Ensure your weight stays balanced over your mid-foot, not shifting too far onto your toes.

Pro tips

• Focus on the 'bottom' of the movement by squeezing your glutes hard every time you return to the deep squat.
• Keep your gaze slightly forward rather than looking straight down to help maintain a neutral cervical spine.

Make it harder

• Hold a light kettlebell or dumbbell in a goblet position to increase resistance.
• Add a three-second isometric hold at the bottom of the squat to maximize time under tension.

Frequently asked

What muscles does the deep frog squat work?

The deep frog squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the deep frog squat?

The deep frog squat requires no equipment — just your body weight.

Is the deep frog squat good for beginners?

Yes. The deep frog squat is a beginner-friendly movement and a strong foundation to build on.

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