Frog Jumps
Complete guide to Frog Jumps. Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires none. Step-by-step instructions and expert tips.
How to Perform Frog Jumps
Stand with your feet wider than shoulder-width apart and toes turned slightly outward.
Squat down low, placing your hands on the floor between your feet.
Engage your abs and take a breath.
Explosively jump forward, landing softly in the same wide squat position and exhale.
Immediately drop your hands back to the floor and repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |