How many hops of the frogger should you do when you are new to the exercise?

Start with 2 sets of 5 to 6 hops, keeping each one short enough to land soft and controlled every time. Add distance per hop, or a third set, only once every landing is quiet.

How do I make the frogger easier or harder?

If hopping feels risky, step the feet forward one at a time instead of hopping both together until the landing mechanics feel solid. To make it harder, increase the distance of each hop or add a full 180-degree turn between hops.

What is the frogger good for and when should I skip it?

It builds squat depth, hip and ankle mobility, and low-level landing power together, a fun addition to warm-ups or animal-flow conditioning rather than a strength builder. Skip it if your knees or wrists are already sore, since every rep loads both in a deep, weight-bearing position.

Intermediate

Frogger

Frogger blends a deep squat with a light hop to build springy, mobile hips. You reach your hands to the floor in front, then jump the feet up close to the hands and rise, moving like a frog. It develops squat depth, hip and ankle mobility, and low-level power at the same time, making it a fun addition to warm-ups and animal-flow conditioning.

Equipment: Body Weight
Body part: Glutes, Quads
Type: Functional
Browse by muscle: Rectus Femoris, Vastus Lateralis, Gluteus Maximus
Browse by movement: Squat

How to do it

1
Start in a deep squat with hands planted on the floor between your feet.
2
Reach both hands forward and plant them a foot or two ahead.
3
Shift weight into the hands and hop the feet forward to land just behind them in a deep squat.
4
Let the hips sink and the knees spread as the feet land.
5
Reset by reaching the hands forward again to continue traveling.
6
Land softly through the whole foot on each hop.

Tips

Absorb each landing by letting the hips sink instead of landing stiff.
Keep the spine long rather than rounding hard as you reach forward.
Start with small hops and only travel as far as you can land under control.

Variations

Common mistakes

The knees stay narrow and track forward past the toes on landing instead of spreading out to the sides.
As the hops chain together, the hands plant closer and closer to the feet, shrinking the reach into a tiny shuffle.
The feet land wide of the hands and off to one side instead of landing just behind them, twisting the base on impact.
Pushing the hips up to nearly standing between hops instead of staying low turns frogger into a series of little squat jumps.
The wrists point straight ahead with fingers together on the plant instead of spreading wide, concentrating the landing force.

Frequently asked

How many hops of the frogger should you do when you are new to the exercise?: Start with 2 sets of 5 to 6 hops, keeping each one short enough to land soft and controlled every time. Add distance per hop, or a third set, only once every landing is quiet.
How do I make the frogger easier or harder?: If hopping feels risky, step the feet forward one at a time instead of hopping both together until the landing mechanics feel solid. To make it harder, increase the distance of each hop or add a full 180-degree turn between hops.
What is the frogger good for and when should I skip it?: It builds squat depth, hip and ankle mobility, and low-level landing power together, a fun addition to warm-ups or animal-flow conditioning rather than a strength builder. Skip it if your knees or wrists are already sore, since every rep loads both in a deep, weight-bearing position.

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