How to Do Frog Hops
Start and end of one clean rep of Frog Hops.
Quick facts
| Primary muscle | Quads |
|---|---|
| Secondary muscles | Calves, Glutes, Hamstrings |
| Equipment | Bodyweight |
| Category | Stretching |
How to perform Frog Hops
- Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
- Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times.
Muscles worked
- Quads (primary): extends the knee to drive squats, lunges and jumps.
- Calves (secondary): points the foot to power push-off and steady the ankle.
- Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Hamstrings (secondary): bends the knee and extends the hip through hinges and pulls.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Keep the knees tracking in line with the toes and push the whole foot into the floor.
- Own the largest range you can control with clean form before you chase extra reps.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Letting the knees cave inward as you push out of the bottom.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Frog Hops work?
Frog Hops mainly works the quads, with the calves, glutes, hamstrings helping as secondary movers.
What equipment do I need for Frog Hops?
None — Frog Hops is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Frog Hops?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
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