frog squat exercise

Frog Squat: How to (Video), Variations & More

I first came across the frog squat while I was on a business trip in another city. I was looking for an exercise that would work my lower body without having to leave my room.

Frog squats are the perfect alternative to kneeling squats. If as a kid you participated in any frog games, you already know the stance plus you know you are about to have fun while burning calories. If you are new to this squat variation, here is a quick low down on what to expect.

What is the frog squat

Growing up, most people loved the frog jumping game. But thankfully, there won’t be any jumping in this exercise; well at least in the beginning.

For a beginner, the frog squat involves moving up and down, mimicking a frog’s motion. This exercise targets different muscles on your lower body; mostly the quads. Step-by-step: How to do basic frog squat

First, one of the most important things to remember when doing any type of squat is to have the presence of mind during exercise. This prevents instability issues because squats rely on your body weight for stability.

Step-by-step: How to do the frog squat

Now, there are two ways you can do frog squats the first on is beginner friendly

Step #1

Start with your feet apart; wider than the shoulders; if you’ve done the plié squat, that’s the stance we are talking about

Step #2

Place your hands in front (around your waist/groin area)

Step #3

Now move up and down like a frog. No jumping. Remember to breath

Step #4

Repeat the exercise; 3 – 5 sets 15 reps each with 40 seconds break in between.

Option two

Step #1

Start with your apart; shoulder width. Turn your toes slightly outwards

Step #2

Slowly lower your body to a squatting position

Step #3

Now move your hips up then back down to a squatting stance

Step #4

Repeat the exercise; 2 – 4 sets 12 – 15 reps (repetitions)

Now the frog squat is great at burning calories on the lower body. Here are the muscles worked by frog squats

Frog squats muscles worked

  • Quads

The quad muscle is located at the front of your thigh. This muscle is made up of four different muscles; the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.

These muscles work together to aid in physical activities such as running and walking. When doing your frog squats, you’ll be stretching and toning this muscle, making it stronger. Also, be warned, this muscle is susceptible to injury so­ make sure to read the pointers below to protect against injury.

  • Hamstrings

The muscles at the back of your thigh. It’s made up of  three muscles; semitendinosus, biceps femoris, semimembranosus. These muscles are responsible for knee and hip movements; that is walking kneeling, squatting.

Now frog squats have some carry over benefits to the hamstrings. You’ll work these muscles as you work your quads.

  • Glutes

frog squat muscles worked

Your butt will also get some workout. But (pun intended) not enough for a rounder firmer shape. For that, we recommend you add kneeling squats to your routine.

  • Adductors

These are your inner thigh muscles. Most people complain that these muscles are hard to tone. Frog squats will work these muscles. And if you want to target them specifically, we recommend you add lateral squats variation to your routine.

Squatting tips: How to perform this squat safely

  1. If you are doing the first option on the basic frog squat, ensure your back is straight, aligning with your neck. Fix your gaze to the front. Do not look down.
  2. Ensure your feet are wider than shoulder width. Also, when squatting your knees should align with the ankles. do not drive your knees forward.
  3. For the second option: Your back should be flat, most of us tend to hunch.
  4. Look straight ahead
  5. Make sure your movements are coordinated

Once your body becomes accustomed to the basic routine, it’s time to challenge yourself and amp your game.

Progression: 3 variations to amp your workout

1. Frog squats with dumbbells

When doing the frog squat with dumbbell, you’ll follow the first option on the basic squat

Step 1

Start with the right stance; feet wider than shoulder length.

Step 2

Hold a dumbbell between your hands. You can start with a light weight dumbbell then add the weight as you progress.

Step 3

Move up and down; mimicking a frog’s movement. 3 sets 10 reps

With this exercise, you’ll be working your upper body as well.

2. Frog squat with barbell

Now, if you are a body builder looking to take your frog squats to another level. Add a barbell to the routine.

 Step 1

Pick the barbell from the squat rack and let it rest across your upper back.

Step 2

Step at least one foot from the barbell

Step 3

Follow the basic movements; feet apart then up and down.

Step 4

Do a few sets of this workout

We recommend you work with a trainer to help you with the weights if need be.

3. Frog jump plank

Our last frog squat variation is the frog jump plank routine

Step 1

Start in a push-up position.

Step 2

Hop into a squat position. Your feet should be outside of your hands

Step 3

Then jump back to the push-up position

Step 4

Or crazy idea, you can make this harder by moving to a standing position before going back to the push-up stance.

Frog squat benefits

  • Crushes calories

If you’ve got weight to lose, squats are the perfect exercise. Squats with it various types not only crush calories but also help tone different muscles.

I also love that the frog squat is a compound exercise; working out different types of muscles at the same time. Also, it helps tone those hard-to-reach muscles such as adductors.

  • Improves stability

As we stated earlier, quads are very susceptible to injury. Most of these injuries are a result of the wrong form while exercising, especially lifting weights.

To avoid straining your muscles, you need to build endurance. One of the best ways to build endurance in your quad muscles is by working them. The stronger your quads, the more you’ll be stable when performing weight lifting exercises.

  • Can be done anywhere

Earlier I told you how I discovered this exercise while away for business. This is the beauty of squat exercises. The frog squat can be done anywhere at any time ensuring you never miss your routine.

Frog squat alternative

Now, if after sometime you want to mix things a little, the pistol squat is a great alternative to the frog squat

Pistol squat: How to

Step 1

Start with 5 – 10 reps of the normal squat to warm up your legs

Step 2

Stand on the left foot with the right leg stretched to the front

Step 3

Then lower your body to a squat position and hold the stance for a few seconds

Step 4

Stand and switch to the other foot. 

Another great alternative is the deck squat, check the link for more. 

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