Deep Frog Squat
Deep Frog Squat Exercise Description
The Deep Frog Squat is a bodyweight deep-squat variation performed with a wide stance and the elbows inside the knees. It emphasizes hip flexion with abduction and external rotation, teaching you to keep a neutral spine while the hips descend between the heels. Primary working musculature includes the gluteus maximus and medius, quadriceps, and the hip adductors (which experience a significant stretch at depth), with the trunk musculature bracing to stabilize the torso. The position reinforces key squat fundamentals—tripod foot pressure, knees tracking in line with the toes, and controlled depth limited by your available ankle dorsiflexion and hip structure. Use it to build positional control and active range at the bottom of a squat pattern using only body weight.
- Muscle Groups: Glutes, Hips, Quads
- Target Muscles: Adductor Magnus, Gluteus Maximus, Vastus Lateralis
- Assisting Muscles: Gluteus Medius, Rectus Femoris, Vastus Intermedius, Vastus Medialis
- Stabilizing Muscles: External Obliques, Iliocostalis, Internal Obliques, Longissimus, Rectus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Inner, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Squat
- Exercise Type: Strength
- Functional Grouping: Hip Adductors, Hip Extensors, Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Inner Thigh, Outer Quad
- Movement Direction: Vertical
- Muscle Position: Lateral, Medial, Posterior
- Gender: Female
How To Do The Deep Frog Squat Exercise
‘- Stand with feet wider than shoulder width; toes turned slightly out so knees can track with the toes.
– Bring palms together at chest height and place elbows lightly against the inner knees.
– Inhale, brace your abdomen, keep your spine long, and set your ribcage stacked over the pelvis.
– Sit the hips down between the heels by bending at hips and knees; keep heels flat and pressure balanced over the whole foot.
– At the bottom, gently press the knees outward with the elbows so they align with the toes; avoid knee collapse inward.
– Maintain a neutral spine—chest open, eyes forward—without tucking or arching the lower back.
– Breathe steadily; keep the pelvis centered between the feet rather than shifting onto one side.
– Drive through the full foot to stand, keeping knees tracking with toes and glutes engaged as you finish tall.
– If heels lift or the low back rounds, reduce depth slightly and re-establish foot pressure and torso bracing before continuing.
Deep Frog Squat Tips
‘- Set your feet wider than shoulder width with toes turned slightly out so your knees can track in line with the toes.
– Bring your palms together at chest height and place your elbows lightly against the inner knees before you descend.
– Inhale, brace your abdomen, and keep your spine long with the ribcage stacked over the pelvis as you move.
– Sit the hips down between the heels by bending at both the hips and knees, keeping the heels flat.
– Maintain tripod foot pressure, keeping weight balanced over the whole foot rather than shifting to toes or heels.
– At the bottom, gently press the knees outward with the elbows so they align with the toes and avoid collapsing inward.
– Keep a neutral spine with the chest open and eyes forward, avoiding both tucking and overarching the lower back.
– Keep the pelvis centered between the feet instead of shifting onto one side while you hold the bottom position.
– Drive through the full foot to stand, keeping the knees tracking with the toes and the glutes engaged as you finish tall.
– If your heels lift or your low back rounds, reduce squat depth slightly and reset your foot pressure and torso bracing before continuing.
Deep Frog Squat Beginner Introduction
In the Deep Frog Squat, the body drops into a very low, wide squat using only body weight. The feet are set apart, the legs open out to the sides, and the elbows rest between the knees, creating a strong frame for the lower body. As the hips lower between the heels, the back stays naturally aligned and the chest remains lifted, so the movement feels more like settling into a stable position than simply “sitting down.”
This deep position challenges several major areas at once. The glutes and the front of the thighs work to control both the descent and the return to standing, while the inner thighs experience a strong stretch as the knees move outward. The muscles around the midsection tighten to hold the torso steady and protect the spine. The shape also highlights how the knees follow the direction of the toes and how pressure is shared across the whole foot. Over time, this pattern can help build confidence, control, and comfort near the lowest part of a squat.