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Upper Legs · Body Weight
Frog Jumps
Frog Jumps is an intermediate compound plyometric exercise that works the quads (upper legs), with the hamstrings, core and adductors assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Plyometric
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · Gluteus Maximus, Gluteus Medius
- Calves · Gastrocnemius, Soleus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Core · Rectus Abdominis, Transversus Abdominis
- Adductors · Adductor Longus, Adductor Magnus, Adductor Brevis
How to do Frog Jumps
- Stand with your feet wider than shoulder width apart and your toes turned slightly outward. Lower into a deep squat and reach both hands toward the floor between your feet.
- Push through your feet and jump straight upward, extending your hips and knees.
- Land softly in the same wide stance and immediately bend your knees.
- Lower back into the squat, reach toward the floor, and continue repeating the movement.
Form tips
- Keep your chest lifted and avoid rounding your lower back in the squat.
- Bend your knees immediately upon landing to absorb the impact.
- Fully extend your hips and knees at the top of each jump.
- Inhale as you lower and exhale as you jump upward.
Frog Jumps alternatives
More quads exercises
Frog Jumps FAQ
What muscles does Frog Jumps work?
Frog Jumps mainly works the quads in the upper legs (Quadriceps Femoris, Gluteus Maximus, Gluteus Medius and Gastrocnemius). The hamstrings, core and adductors work as secondary muscles.
What equipment do you need for Frog Jumps?
None. Frog Jumps is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Frog Jumps should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Frog Jumps good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Frog Jumps burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Frog Jumps?
Other exercises for the quads include Dumbbell Frog Jumps, Medicine Ball Jumps, Barbell Low Bar Squat and Barbell Thruster.
For developers
Use Frog Jumps in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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