Frog Hops

An intermediate stretch for the quads, calves, glutes and hamstrings.

Movement guide

Frog Hops

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions

Muscle focusQuads · Calves · Glutes · Hamstrings

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Sit squat (partial squat) demonstrated on the 3D figure

3D demoSit squat (partial squat)Beginner · No equipment

Similar move, beginner grade.

This move

Frog HopsIntermediate · Other / check instructions

Intermediate grade (source-assigned).

Harder option

Dancer pose (Natarajasana) demonstrated on the 3D figure

3D demoDancer pose (Natarajasana)Advanced · No equipment

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Calves, Glutes, Hamstrings.

Equipment

Other / check instructions

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Half frog pose (Ardha Bhekasana) demonstrated on the 3D figure

3D demoHalf frog pose (Ardha Bhekasana)Intermediate · No equipment

High lunge (crescent lunge, Ashta Chandrasana) demonstrated on the 3D figure

3D demoHigh lunge (crescent lunge, Ashta Chandrasana)Intermediate · No equipment

Warrior I (Virabhadrasana I) demonstrated on the 3D figure

3D demoWarrior I (Virabhadrasana I)Intermediate · No equipment

Chair pose (Utkatasana) demonstrated on the 3D figure

3D demoChair pose (Utkatasana)Beginner · No equipment

Couch stretch demonstrated on the 3D figure

3D demoCouch stretchIntermediate · A wall

Deep squat hold demonstrated on the 3D figure

3D demoDeep squat holdIntermediate · No equipment

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Questions people ask

What muscles does the Frog Hops work?

Mainly the quads, with help from the calves, glutes and hamstrings.

What equipment do I need for the Frog Hops?

Other / check instructions.

Is the Frog Hops good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Sit squat (partial squat).

What is an easier alternative to the Frog Hops?

Try the Sit squat (partial squat). It works similar muscles at a lower grade.

How do I make the Frog Hops harder?

Progress to the Dancer pose (Natarajasana), or add load, range or slower lowering once your form is solid.