Quick Answer
Frog Hop is a intermediate plyometrics exercise that targets your quadriceps. It uses only your bodyweight. Start in deep squat position, feet shoulder-width or wider.
Video Tutorial
How to Perform the Frog Hop
- 1
Start in deep squat position, feet shoulder-width or wider.
- 2
Place hands on floor between feet or behind head.
- 3
Explosively jump forward, extending legs.
- 4
Focus on horizontal distance.
- 5
Land softly back into deep squat position.
- 6
Immediately perform next jump forward.
- 7
Repeat for desired reps or distance.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Frog Hop isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Alternating Bench Step Sprint
Quadriceps • Other
Seated Box Jump
Quadriceps • Dumbbell
Side-to-Side Box Shuffle
Quadriceps, Adductors, Abductors • Other
Lateral Cone Hop
Adductors, Abductors, Quadriceps • Other
Lateral Box Jump
Quadriceps, Glutes, Abductors, Adductors • Other
Repetitive Box Jump
Hamstrings, Quadriceps • Other
Frequently Asked Questions
What muscles does the Frog Hop work?
The Frog Hop primarily works your quadriceps. Secondary muscles include the calves, glutes and hamstrings.
What equipment do I need for the Frog Hop?
The Frog Hop needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Frog Hop suitable for beginners?
The Frog Hop is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Frog Hop should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Frog Hop every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.