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Frog Jumps Forward

Intermediate
Equipment
Quads
Quads
Glutes
Glutes
Hamstrings
Hamstrings
Calves
Calves
Abs
Abs
Equipment
Bodyweight
Bodyweight
Exercise Type
Plyometrics
Mechanics
Compound
Force Type
Bodyweight (Bilateral)

Frog jumps forward are a plyometric lower-body exercise that mimics the explosive jumping movement of a frog. This movement targets the quads, glutes, hamstrings, and calves, while also challenging your core, coordination, and cardiovascular endurance.

They are often used in athletic conditioning programs or as part of a HIIT circuit to improve power, agility, and explosiveness.

Key Benefits:

  • Develops explosive leg power
  • Improves cardiovascular fitness and endurance
  • Enhances coordination and motor control
  • Engages the entire lower body and core
  • Can be performed anywhere without equipment
  1. Start in a deep squat position with your feet wider than shoulder-width and toes pointing slightly outward.
  2. Place your hands in front of you or let them swing back to help with momentum.
  3. Engage your core and push through your feet to explode forward into a long jump.
  4. Land softly on the balls of your feet and immediately absorb the impact by returning to a deep squat position.
  5. Reset your posture and repeat the next jump forward for the desired distance or number of reps.
  • Keep your chest up and back straight throughout the movement to avoid strain.
  • Focus on landing softly and with control to protect your knees and ankles.
  • Use your arms to generate extra power and balance during each jump.
  • If space is limited, perform in place or jump back after each forward leap.
  • Start with short distances and gradually build up your explosive range.

🧠 Frog Jumps Forward are a fun, functional, and fiery addition to your workout routine. Add them to your warm-up or HIIT sessions to build explosive power, agility, and serious leg endurance. 🐸🔥

Gym Mates