Frog Jump

Legs, GlutesBodyweight

Plyometric squat jump variation targeting quad, glute, and cardiovascular endurance. Builds explosive power and athletic coordination.

How to do it

1Stand with feet slightly wider than shoulder-width, toes turned slightly out.

2Drop into a deep squat and touch the floor between your feet with your fingertips.

3Explode upward off your feet, fully extending your body in midair.

4Land softly right back into a deep squat, absorbing the impact smoothly through your legs.

5Repeat immediately in a continuous cadence.

Common mistakes

Allowing knees to cave inward during the squat or takeoff.

Hunching your upper back severely to touch the floor instead of bending your knees.

Landing on stiff, straight legs without absorbing force into the squat.

Breathing

Inhale as you drop into the deep squat, exhale as you explode upward.

Make it harder or easier

To regress, reduce squat depth and jump height; to progress, add forward travel to each jump.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.