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The HIT MethodAn independent guide to high-intensity training

Frog Jump: How to Do It, Muscles Worked and Easier Options

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The frog jump, also known as frog hops, is a high impact, intermediate exercise requiring no equipment. This movement involves jumping forward from a deep, wide squat to build lower body power. It targets your quadriceps, gluteus maximus, and hip adductors as the primary movers.

Your calves and core act as supporting muscles to stabilize your body during the landing. Because it demands significant explosive strength and coordination, you need a solid foundation in basic squats before adding this to your routine.

Exercise data

Impact
High
Level
Intermediate
Equipment
None
Main muscles
quadriceps, gluteus maximus, hip adductors
Also working
calves, core
Movement
Jumping forward from a deep, wide squat
Low-impact swap
wide sumo squat with a heel lift

How to do a frog jump

Stand with your feet wider than shoulder width apart and your toes pointed slightly outward. Drop your hips down into a deep squat while keeping your chest up.

  1. Push explosively through your feet to launch your body forward and upward.
  2. Extend your hips, knees, and ankles fully while in the air.
  3. Swing your arms forward to help generate momentum.
  4. Land softly on the balls of your feet and immediately roll back onto your heels.
  5. Drop straight back into the deep, wide squat position to absorb the impact.

Form cues

  • Keep your chest up and eyes forward.
  • Land softly to protect your joints.
  • Use your arms for forward momentum.

Common mistakes

  • Knees caving in. Push your knees outward so they track directly over your toes during the jump and the landing.
  • Landing stiff legged. Always bend your knees as your feet hit the floor to absorb the shock.
  • Dropping the chest. Keep your shoulders back and your gaze forward rather than looking down at your feet.
  • Jumping too far. Focus on height and control rather than trying to cover maximum distance on every single leap.

Easier and harder versions

Easier

  • Wide sumo squat with a heel lift.
  • Standard stationary squat jumps without the forward movement.

Harder

  • Increase the depth of your starting squat to require more explosive power.
  • Increase the jump distance and link the reps together with zero pause.

Using it in intervals

Frog jumps demand intense effort, making them ideal for the high intensity intervals of your workout. Because they require explosive power, fatigue will quickly compromise your landing mechanics. Place them early in your routine when your legs are fresh. If you notice your knees caving or your landings becoming heavy as the clock ticks down, stop jumping. Switch to the low impact alternative to finish the interval safely while maintaining your heart rate.

Formats that suit this move: Tabata Workout, 30/30 Intervals.

Impact note. This move involves jumping. If impact bothers your knees, ankles, back or pelvic floor, use the low-impact swap: wide sumo squat with a heel lift.

Similar moves

When to stop and see a doctor

  • Sharp pain in your knee joints or patellar tendon.
  • A sudden tweak or pull in your groin or hip adductors.
  • Lower back pain during the landing phase.
  • Shooting pain in your ankles or Achilles tendon.

This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.

How this page was made. Exercise data (impact, level, equipment, muscles) was compiled by our editors as a general anatomy and coaching guide. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.