High Plank To Frog Squat

Muscles worked

Setup

1. Start in a high plank position with your hands directly under your shoulders and feet hip-width apart.
2. Engage your core and glutes to maintain a straight line from your head to your heels.
3. Position your gaze slightly in front of your hands to keep a neutral neck.

How to do it

1. Exhale as you jump both feet forward, landing with your feet flat and outside of your hands.
2. Simultaneously drop your hips into a deep squat and lift your chest, briefly bringing your hands off the floor.
3. Inhale as you place your hands back down and jump your feet back to the starting high plank position.
4. Perform the movement with a fluid, controlled tempo, ensuring no pause in the plank.

Form checklist

• Land with your heels on the ground during the squat phase, not on your toes.
• Keep your chest up and shoulders back when in the squat position.
• Avoid letting your hips sag or your lower back arch when returning to the plank.
• Ensure your knees track in line with your toes as you jump forward.

Pro tips

• Think about 'pulling' your hips forward with your hip flexors to increase the speed and depth of the squat.
• Maintain constant tension in your core to protect your spine during the high-impact transitions.

Make it harder

• Add a jump squat at the top of the movement for an extra plyometric challenge.
• Hold the bottom squat position for 2 seconds to increase time under tension for the legs.

Frequently asked

What muscles does the high plank to frog squat work?

The high plank to frog squat primarily targets the abs, glutes, hamstrings, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the high plank to frog squat?

The high plank to frog squat requires no equipment — just your body weight.

Is the high plank to frog squat good for beginners?

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

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