The ManicaPost
IF you are ready to jump into a new workout that boasts strength, cardio, and mobility, let me introduce you to frog jumps.
Perhaps the last time you hopped around like an amphibian, you were in elementary school but this seemingly silly move involves precise technique and is loaded with benefits.
Frog jumps are a plyometric movement going from a low squat position to propelling into the air, it’s a high-impact, high-energy movement that truly maximises power and explosiveness.
Frog jumps (aka frog squats) are guaranteed to light-up your entire lower-body (hello, quads, glutes, and hamstrings), stabilise your core, increase hip, knee, and ankle mobility, and spike your heart rate.
So, why are frog squats more effective than other plyo moves? In comparison to other jumping moves, frog jumps have a unique focus on flexibility and mobility, specifically in the hips.
Other plyo moves may focus on the explosive portion of the movement, but frog jumps have a set up that focuses on hip mobility and an upright, stable core that takes the exercise through a fuller range of motion.
Ready to get a jump start?
Here is everything you need to know about frog squat jumps, including how to do the exercise with perfect form, the best way to incorporate them into your workout, and variations of the move from an expert trainer.
Proper form is extra important when it comes to frog jumps due to the explosive nature of the exercise and wide range of motion.
They require precision and coordination to maximise the benefits, so tune in to your body to master the positioning.
1. Stand tall with your feet slightly wider than shoulder-width apart, toes pointing slightly outward.
2. Inhale as you sit your hips back and down to lower into a deep squat position with your hands
touching (or close to) the ground, keeping your back straight and chest tall.
3. Exhale and push the ground away from you using your feet and jump into the air, extending legs.
4. Gently land (think toe, ball, heel) back in the deep squat position with hands touching the ground.
That’s one rep.
Benefits of frog jumps and frog squats
Whether you are a squatting queen or just getting started, there is a lot to love about frog jumps.
Here are the major rewards you will see and feel when adding them into your workout rotation.
1. Build explosive movement and power.
If you are ready to supercharge your fitness and push your entire body, frog jumps are an excellent option.
Because they work your quads, hamstrings, glutes, calves, and core, you’ll gain explosive strength in your lower-body.
The quick movement to go from a squat position to a jump will build power so that you can react quicker and with more force.
2. Boost cardiovascular health.
While the frog jump is primarily a strength and power movement, it has the added benefit of increasing aerobic capacity through the continual jumping motion.
You can dial up the cardio, too.
The faster you move, the more you challenge your cardiovascular system. High rep means high aerobic activity.
3. Increase hip mobility and flexibility.
You need hip mobility in order to reach the full depth of the squat and not hunch over as you sink your hips low.
Because the deep squat starting position requires flexibility in the hips and continues to work your range of motion with each rep, the repetitive flexion and extension opens your hip flexors and knee joints to help increase mobility.
4. Promote core stabilisation.
The core is clutch for maintaining form.
You are keeping yourself upright as you go into the squat, and not hunching over, so you have to engage your core.
Frog jumps will definitely torch the lower-body, but your core also puts in major work as it activates and contracts with each rep to protect and stabilise your back.
How to add frog jumps to your workout
The best way to work frog jumps is at the beginning or end of your sweat session.
Frog jumps are great to add at the start of a workout and after an in-depth warm-up because they are a full-body movement.
They are also a great way to end a workout with a cardio push.
Just make sure that your core and lower-body are not too tired, because compromised form can lead to injury.
To maximise your efforts, combine frog jumps with single-leg lunges and deadlifts to stabilise and strengthen the lower-body, planks and superhumans to fire up your abs, and hip circles and calf raises to promote hip and ankle mobility.
Please note: If you are suffering from joint pain or other bone related issues, do not attempt this exercise.
