Frogger

Frogger Exercise Description

Frogger is a bodyweight, ground-to-squat drill that moves between a strong high plank and a deep squat via a controlled forward hop. It develops core stability and scapular control in the plank while training hip and knee flexion–extension in the squat. Primary contributors include the abdominals and gluteals for trunk control, quadriceps and gluteus maximus for the squat, and the shoulders, triceps, and serratus anterior for upper-body support. The forward and backward transitions challenge coordination, ankle and hip mobility, and soft landing mechanics. The goal is crisp positions: neutral spine, quiet landings, and knees tracking over the toes throughout.

Muscle Groups: Glutes, Hips, Quads
Target Muscles: Gluteus Maximus, Vastus Lateralis
Assisting Muscles: Adductor Magnus, Biceps Femoris - Long Head, Rectus Femoris
Stabilizing Muscles: Deltoid - Anterior, Rectus Abdominis, Serratus Anterior, Transversus Abdominis, Triceps Brachii - Lateral Head
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Back, Side
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Extensors, Knee Extensors
Joint Involvement: Multi-joint
Muscle Location: Glutes, Outer Quad
Movement Direction: Other
Muscle Position: Lateral, Posterior
Gender: Male

How To Do The Frogger Exercise

‘- Set up in a high plank: hands under shoulders, fingers spread, elbows straight but not locked. Legs long, feet hip-width, ribs down, glutes lightly engaged, head in line with your spine.
– Brace your midsection. Press the floor away to keep the shoulder blades wide and the neck long.
– Hop both feet forward to land outside your hands. Land softly, aim to place heels down, and let the hips sink between the ankles into a deep squat.
– Keep the chest lifted and spine neutral. Knees track over the second–third toes; avoid letting them cave inward.
– Maintain even pressure through midfoot and heel. Keep palms or fingertips on the floor for balance without collapsing into the wrists.
– To return, shift weight slightly to the hands, press through the floor, and hop both feet back to a straight, solid plank—no sagging or piking at the hips.
– Move smoothly with control and quiet footfalls. Prioritize alignment and depth you can maintain without losing a neutral spine.
– Option: Step the feet forward and back one at a time or elevate the hands on blocks/bench to reduce impact and accommodate mobility.

Frogger Tips

‘- In the plank, place hands directly under shoulders with fingers spread and elbows straight but not locked.
– Keep ribs down, glutes lightly engaged, and your head in line with your spine in the starting plank.
– Brace your midsection and actively press the floor away to keep shoulder blades wide and neck long.
– When hopping forward, bring both feet outside your hands and land softly.
– Aim to place your heels down and let the hips sink between the ankles into a deep squat.
– Keep your chest lifted and maintain a neutral spine in the squat.
– Track your knees over the second–third toes and avoid letting them cave inward.
– Maintain even pressure through the midfoot and heel while keeping palms or fingertips on the floor without collapsing into the wrists.
– On the hop back, shift weight slightly into your hands, press through the floor, and land in a straight, solid plank without sagging or piking at the hips.
– Move smoothly with quiet footfalls, choosing a depth and alignment you can control while keeping a neutral spine.
– If needed, step the feet forward and back one at a time or elevate your hands on blocks or a bench to reduce impact and accommodate mobility.

Frogger Beginner Introduction

Frogger is a lively bodyweight exercise that links a strong plank at the top of a pushup with a deep, low squat using a small forward hop. The movement flows down toward the floor and then into a crouched position, creating a full-body pattern that feels athletic and playful. With the hands grounded, the upper body forms a steady base while the lower body jumps and settles into position.

This drill highlights control through the midsection, with the abs and glutes helping the trunk stay steady as the legs travel. In the squat portion, the thighs and glutes handle much of the effort, while the shoulders, arms, and muscles around the rib cage support body weight in the plank. Shifting front and back tests coordination, ankle and hip freedom, and the ability to land softly rather than crashing onto the floor. Attention centers on clean posture—back long, chest open, and knees lining up with the feet. Gentler versions replace the hop with stepping or raise the hands on blocks or a bench to lessen impact on the joints and suit different mobility levels.