Exercise guide
High Plank To Frog Squat
- Intermediate
- Compound
- Timed hold
- Back
- Chest
- Lower legs
- Shoulders
- Upper legs
- Waist
This dynamic compound movement builds explosive lower-body power and core stability by transitioning rapidly between a high plank and a deep squat. It effectively targets the glutes and quads while challenging the shoulders and core to maintain postural control.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands directly under your shoulders and feet hip-width apart.
- Engage your core and glutes to maintain a straight line from your head to your heels.
- Position your gaze slightly in front of your hands to keep a neutral neck.
How to do it
- Exhale as you jump both feet forward, landing with your feet flat and outside of your hands.
- Simultaneously drop your hips into a deep squat and lift your chest, briefly bringing your hands off the floor.
- Inhale as you place your hands back down and jump your feet back to the starting high plank position.
- 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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