October 5, 2021

Frog Jumps to be added in Your Workout

Frog jumps combine strength, mobility, and acardio all in one. They are a plyometric exercise (jump training), that strengthens your lower body. It sounds easy enough, but frog jumps are a way to “hop” around in place, just like a frog. Think again.

Frog jumping is a challenging exercise that will increase your heart rate and put your glutes and thighs to the test. It also increases your speed and power. Frog jumping can also be used to strengthen your lower back and mobility of your hips, knees, ankles and knees.

This exercise requires no equipment and can be done anywhere there is space. It will burn many calories in just minutes. Are you ready to give it a shot? Continue reading to hear what our experts have got to say.


  • Mindy Lai is an instructor for bande.
  • Josh Honore, a NASM-certified personal coach and XPRO for Row House GO and STRIDE GO is certified by Josh Honore.

What Are Frog Jumps?

Josh Honore, trainer for XPRO for STRIDE GO/ Row House GO says that frog jumping is a dynamic exercise that can condition your cardiovascular endurance and serve as a powerful exercise to increase your body weight.


Frog jumping has many benefits:

  • Cardio: Mindy Lai, a bande instructor, explains that the up-and-down movements of frog jumps can raise your heart rate. The faster you move the more difficult it is for your cardiovascular system to keep up with the speed.
  • Lower-body strength. Your lower body is charged with propelling you up the air at speed. You are then poised to land in low squat positions with full control. This requires a lot muscle!
  • Core: Your core is your stabiliser during this movement. It contracts to provide a soft landing and protect you from injury.
  • Mobility: Lai explains that the repetitive motion of full extension and flexion wakes up the lower body muscles and pushes them to their limits. Frog jumping can improve your ability to jump and create power from a low position.

How to do Frog Jumps

To ensure that your weight is evenly distributed and avoid injury to the joints, frog jumping requires meticulous form.


  • Start by standing straight back with your feet shoulder width apart. Next, engage your core and keep it active during the exercise.
  • Keep your glutes back, and lower your body into a squat until your feet touch the ground.
  • Push the floor with your feet, starting at your heels, and then jump up with power. Feel the stretch and straightening in your hips and knees as you move along the line to your shoulders.
  • As much as possible, keep your arms straight towards the ground. The legs should be isolated from the arms.

To remind you of proper form, consider a frog sitting on an lily pad while you are lowered to the ground.


You can choose to reduce impact and land on the joints easier by removing the jump. Instead, reach your arms down and touch the ground during the squat phase.


Honore suggests that you can do a static squat and a calf raise. If your back is rounding, you can do a static squat with a calf raise.

You can make a frog jump more intense by adding movement to your body. First, propel the body forward a few inches in mid-air and then back to its starting position.

Safety Considerations

To perform properly with frog jumping, you need a strong core as well as mobile joints. This exercise is intense and high-impact. Honore warns that frog jumping may not be suitable for people who have suffered a recent injury to their knees or backs.

You will feel direct pressure on your major joints during this exercise. Lai states, “If you feel pain in your hips, knees or ankles, don’t bend further. Also, ensure you have enough space, a level floor and clear feet. You also need a high ceiling so you can jump.

Good-quality, high-impact shoes are essential for all types of workouts.

Even if you aren’t injured, frog jumping requires a full range motion. If this is your first time doing this type of movement, practice your squats and arm movements before moving on to the jump.

It is important to not make exercise painful. If you feel uncomfortable during a workout, stop and listen to your body. Proper form should ensure that such movements are painless.

The Takeaway

Frog jumping is a dynamic, plyometric exercise which combines cardio, strength and mobility in one motion. This workout is explosive and energetic, burning many calories quickly. Frog jumping can be used in HIIT, cardio or strength training, or as a “finisher”.

Frog jumps require flexibility and strength. Before you jump, ensure that your form is perfect. You can also modify the exercise by doing a shallower squat and calf raise before adding in a jump.

Frog jumping is high-impact and places weight on the joints. You should avoid them if there are any injuries to your ankles, knees or hips.