Frog Hops
Frog Hops start you in a deep squat crouch with your hands on the floor between your feet, then send you hopping forward explosively before landing back in the same low crouch. The wide-footed, deep-hip position trains the quads and hips through more hip flexion than a standard jump squat, closer to how a frog actually moves. It works well as a bodyweight power drill for anyone training explosiveness or wanting a low-impact way to add plyometric work to a leg session.
Why it works
Most jumping drills send you straight up, which mainly trains vertical power. Frog Hops send you forward from a deep, wide crouch, which asks the quads and hips to produce force through a much larger range of hip and knee flexion than a shallow jump squat does. Landing back into that same deep crouch every rep also trains eccentric control at end-range hip flexion, a position many people rarely load explosively. Over time that combination builds power through a fuller range of motion than a strictly vertical jump, which carries over well to sports that involve cutting, crouching, or exploding out of a low position.
Set up
- Squat down into a deep crouch with your feet wider than shoulder width and your hands on the floor between your knees.
- Keep your heels down if your ankles allow it, or let them lift slightly if that's more comfortable.
- Look a few feet ahead of you rather than straight down.
- Choose a clear stretch of floor with enough room to hop forward several times in a row.
How to do it
- From the deep crouch, drive through your legs and hop forward off both feet at once.
- Let your hands lift off the floor as you hop, swinging them forward for extra momentum if you like.
- Land softly on both feet at the same time, sinking straight back into the same deep crouch.
- Touch your hands back down to the floor as you land.
- Pause for a moment to reset your balance before the next hop.
- Repeat forward for the set, or hop in place if space is limited.
Form cues
- Stay low, this is a hop from a crouch, not a standing broad jump.
- Land on two feet together, softly, sinking straight into the next crouch.
- Hands touch down each landing, they're part of the position, not just for balance.
- Keep the hops short and controlled rather than maximal distance.
Breathing: Exhale as you hop forward, inhale as you land and settle back into the crouch.
Common mistakes
Standing up between hops instead of staying in the crouch.
Fix: Keep your hips low the entire time, treating the crouch as your resting position between hops, not a stop along the way to standing.
Landing on one foot before the other.
Fix: Aim to land both feet at the same instant; a staggered landing usually means you're hopping off to one side.
Trying to hop for maximum distance right away.
Fix: Start with small, controlled hops and only increase the distance once your landings stay soft and balanced.
Letting the knees collapse inward on landing.
Fix: Actively push the knees out in line with your toes as you land, the same as you would in a wide squat.
How to program it
- Two or three sets of 6 to 10 hops works well; the deep crouch position fatigues the legs faster than a standard jump squat.
- Once or twice a week is enough given the plyometric and joint demand of repeated landings in a deep hip position.
- Place it early in a lower body or conditioning session while your legs are fresh enough to land with control.
- Progress by increasing the distance per hop gradually, only once every landing is soft and both feet land together.
Safety notes
- Stop if your knees start caving inward or your landings feel heavy and uncontrolled; that's a sign of fatigue.
- Use a surface with some give, like a gym floor, turf, or grass, rather than hopping repeatedly on concrete.
Exercise profile
- Force
- Push
- Mechanics
- Compound
- Category
- Stretching
Frequently asked questions
How far should I hop during Frog Hops?
Distance matters less than a soft, controlled landing. Start with small hops and only increase distance once you can land both feet together every time without your knees caving in.
Frog Hops vs jump squats, what's the difference?
Frog Hops start from a wider, deeper crouch and move you forward, training the hips through more range and a different direction than a jump squat, which is mainly a vertical movement from a standard squat stance.
Are Frog Hops good for beginners?
They can be, as long as you start with small hops and focus on soft landings rather than distance. If deep squatting itself feels uncomfortable, build comfort there first with a regular bodyweight squat.
Why do my knees hurt after doing Frog Hops?
Knees caving inward on landing, or landing with straight legs instead of sinking into the crouch, are the most common causes. Slow down, shorten the hop distance, and focus on soft, controlled landings.