Frog Jump Exercise Guide: How to Do Frog Jumps Properly

Frog jumps, also known as frog hops or the jumping frog exercise, are a plyometric exercise that uses your bodyweight to activate muscle groups across your body. Perform the frog jump exercise by standing with your feet in a wide stance pointed out to a 45-degree angle. Keep your back straight as you lower yourself into a [squat position](https://www.masterclass.com/articles/bodyweight-squat-guide). Push into the ground and jump explosively. You can jump in place or jump forward for an additional cardio workout. For frog jumps, begin by performing 2–3 sets of 12–20 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout each set. 1. Stand with your feet wider than shoulder-width apart and pointed out at a 45-degree angle. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. 2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Your arms should remain long and hang in front of your legs with a slight bend in your elbows. Pre-tension your shoulders and hips with a good inhale and exhale, and engage your core. All repetitions should begin from this starting position. 3. Maintain a neutral spine and begin to bend your hips and knees. Maintain a fairly vertical shin position. While maintaining an upright chest position, lower until your upper legs are parallel with the ground. Your arms should be long and hang in front of your body. Your chest should be over your knees. 4. Begin your upward movement by explosively pushing through the ground to jump into the air. As you begin to straighten your legs, keep your arms long in front of your body. 5. Land from your jump on the balls of your feet. Evenly distribute your weight along your entire foot while allowing your hips and knees to bend to absorb force. Your bodyweight should be loaded into your midfoot and heel while keeping your toes engaged. Your chest should be over your hips and your knees should be in line with your toes. 6. Land softly and under control. Keep your core engaged throughout the landing. Continue to perform the frog jump for the desired number of repetitions. Including frog jumps in your workout routine can have several benefits. 1. __Frog jumps increase cardiovascular health__. With proper form, frog jumps can increase your heart rate and improve your cardio fitness level. 2. __Frog jumps strengthen the muscles around your joints__. The frog jump can build strength around your ankles while also activating your hip flexor muscles. 3. __Frog jumps build muscle throughout your lower body__. The primary muscles activated during the frog jump exercise are your quadriceps, hamstrings, and glutes. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. The frog jump is a useful jump variation to include in your full-body workout routine.