Exercise guide
Frog Jump
- Advanced
- Compound
- Rep-based
- Lower legs
- Upper legs
The Frog Jump is a high-intensity plyometric movement that builds explosive lower-body power and cardiovascular endurance by utilizing a deep squat range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
- Lower into a deep squat until your hips are below your knees, keeping your chest up and back flat.
- Place your fingertips or palms on the floor between your feet to establish the starting 'frog' position.
How to do it
- Exhale forcefully as you drive through your midfoot to explode upward and slightly forward into the air.
- Swing your arms forward and up during the jump to assist with momentum and balance.
- Land softly on the balls of your feet, immediately absorbing the impact by sinking back into the deep squat position.
- Inhale as you descend and prepare for the next explosive repetition with minimal ground contact time.
Form checklist
- Keep your chest lifted and gaze forward to prevent the lower back from rounding.
- Ensure knees track in line with your toes and do not cave inward during takeoff or landing.
- Land 'quietly' by rolling from the balls of the feet to the heels to protect the joints.
- Maintain a wide stance throughout the movement to allow for full hip depth.
Pro tips
- Focus on a rapid transition between landing and the next jump to maximize the stretch-shortening cycle of the muscles.
- Engage your core throughout the flight phase to maintain a vertical torso and controlled landing.
Make it harder
- Increase the horizontal distance of each jump to emphasize glute and hamstring power.
- Hold a light medicine ball at chest height to add external resistance and increase the metabolic demand.
Frequently asked
- What muscles does the frog jump work?
- The frog jump primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the frog jump?
- The frog jump requires no equipment — just your body weight.
- Is the frog jump good for beginners?
- The frog jump is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps