Which muscles does the frog jump work?

The frog jump mainly works your quadriceps and glutes. It also involves your calves.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the frog jump in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Frog Jump: how to do it and muscles worked

The frog jump mainly works your quadriceps and glutes, with help from your calves. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Calves

How to do the frog jump

1
Stand with your feet wider than shoulder-width and toes turned out slightly. Squat down deep, placing your fingertips on the floor between your feet.
2
Explode upward and forward by pushing off the balls of your feet, swinging your arms up. Land softly in the deep squat position with your hands back on the floor.
3
Land quietly with your knees pointing over your toes and your chest up. Rest for a second, then jump again for 6 to 10 reps.

Form tip: Do not let your knees cave in as you land. Keep your jumps small if you are new and use a soft surface.

Common questions

Which muscles does the frog jump work?: The frog jump mainly works your quadriceps and glutes. It also involves your calves.
What equipment do I need for the frog jump?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the frog jump in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.