Frog Hops

Also called frog jumps, frog hop and squat hops.

Works

Quads, plus calves, glutes and hamstrings

Equipment

Bodyweight

Level

Intermediate

Type

Compound

How to do it

Setup. Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.

1. Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times.

Cues

• Hands behind the head, chest up.
• Jump forward, not high.
• Land soft in a squat.
• Rebound straight into the next.

Common mistakes

• Rounding the back.
• Landing on the toes.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

Swap for