Frog Hops

A intermediate stretching exercise for the quads, done with just your bodyweight.

Main muscles: Quads
Also works: Calves, Glutes and Hamstrings
Equipment: Bodyweight
Level: Intermediate
Type: Compound
Movement: Push

How to do the Frog Hops

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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Frog Hops

Questions

What muscles does the Frog Hops work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Frog Hops good for beginners?

It's rated intermediate. Beginners can build up to it with Kneeling Hip Flexor first.

What can I do instead of the Frog Hops?

Good alternatives that train the quads: Groin and Back Stretch, Groiners, Iron Crosses (stretch) or Adductor/Groin.

How many sets and reps of the Frog Hops should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).