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Quadriceps · Intermediate

Frog Hops

Plyometric lower-body drill developing power, rhythm, and landing control.

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Frog Hops demonstration

Exercise overview

Training details

QuadricepsGlutesCalves

Equipment

Bodyweight

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with the feet wider than hip width and lower into a deep squat with the chest lifted.
  2. 02Keep the knees aligned with the toes and bring the arms forward or between the legs for balance.
  3. 03Drive through both feet and jump forward in a low, powerful arc.
  4. 04Land on both feet with soft knees and immediately absorb the force into another controlled squat.
  5. 05Continue for the assigned distance or repetitions, resetting whenever landing alignment deteriorates.

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Variations

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Alternatives

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