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Frog Hops

Frog Hops is an intermediate compound bodyweight stretching that mainly works your quads, with help from your calves, glutes and hamstrings.

💪 Quads🏋️ Bodyweight📈 Intermediate🔗 Compound🎯 2-3 holds of 20-30 seconds per side
Frog Hops: starting position
Starting position
Frog Hops: end position
End position

How to do the frog hops

  1. Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
  2. 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.

Muscles worked

Primary: QuadsSecondary: CalvesSecondary: GlutesSecondary: Hamstrings

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

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Frog Hops alternatives

Exercises that train the same main muscle, including options with other equipment.

Iron Crosses (stretch)Bodyweight · IntermediateIntermediate Hip Flexor and Quad StretchOther · IntermediateSit SquatsBodyweight · BeginnerKneeling Hip FlexorBodyweight · BeginnerLooking At CeilingBodyweight · BeginnerOne Half LocustBodyweight · Beginner

FAQ

What muscles does the frog hops work?

It mainly works your quads; your calves, glutes and hamstrings assist.

How many sets and reps of frog hops should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the frog hops good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More quads exercises →