How to do Frog Jumps

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Difficulty: Hard

Impact Level: High

Target Body Parts: calves, glutes, quadriceps


Start in a standing position with your feet at shoulder width. Then lower down into a 3/4 squat position with your arms at your sides. Pause here for a second and get ready to explosively jump up and forwards about 2 feet. Jump up and land about 2 feet in front of your start position.

As you land back down, absorb the landing by bending your knees and sitting back into your hips. Continue this to lower down to the bottom position ready for your next jump, except this time you are going to jump backwards about 2 feet and land back where you started.

Keep the forward / backwards jumps going in a continuous cycle for the duration of the exercise.

How to make Frog Jumps easier

You can reduce the impact and intensity of this exercise, whilst working similar muscles using our Squats exercise. Or reduce the complexity by trying Jump Squats instead.

How to make Frog Jumps more challenging

Take your jumping to the next level with our Knee to Chest Hops, Lunge Jumps and Power Jump exercises.

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