Frog Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Frog Squat is an effective lower-body exercise primarily targeting the quads, with secondary focus on the abs, calves, glutes, and hamstrings. This squat variation requires holding a dumbbell at chest level to add resistance and engage the core. The movement involves a wide stance, with feet positioned outside shoulder-width and toes pointed outward, mimicking the shape of a frog’s legs. As you squat down, maintaining a neutral spine, you lower your hips while keeping your chest lifted. This position challenges multiple muscle groups, providing a full-body engagement, especially in the legs and core. The added resistance from the dumbbell increases the difficulty, enhancing strength and stability in the lower body.
How to Perform
Begin by selecting a dumbbell and positioning it vertically on the floor in front of you.
Stand with your feet placed wider than shoulder-width apart, with a slight bend in your knees. Keep your torso upright, head facing forward, and maintain a neutral spine.
To start the movement, squat down by bending your knees, lowering your hips, and keeping your back straight. Reach for the dumbbell with both hands, gripping it by one end with your fingertips.
Once you’ve secured the dumbbell, push through your heels to return to a standing position. Ensure your arms are fully extended, holding the dumbbell between your legs, and your chest is lifted. This is your starting position.
Keeping your chest upright and your gaze forward, slowly lower your body by bending your knees, without letting your torso lean forward. Focus on pushing your hips back and dropping straight down.
Continue lowering until your thighs are at least parallel to the floor, or as deep as your flexibility allows, ensuring the dumbbell touches the floor at the bottom of the movement.
To return to the standing position, press through your heels and slowly raise your body. Avoid locking your knees at the top of the movement.
Repeat the squat movement for the desired number of reps, maintaining control throughout the exercise and focusing on proper form to avoid injury and maximize effectiveness.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintaining a neutral spine is essential when performing the frog squat. To keep your back straight, focus on keeping your chest lifted, shoulder blades pulled back, and your gaze directed forward. Make sure to maintain an arch in your lower back.
Engage your core muscles throughout the movement. This helps stabilize your spine and prevent any rounding of your back during the squat.
Always push through your heels when rising from the squat position. A helpful tip is to slightly curl your toes up, which encourages proper alignment and engages your glutes more effectively.
Avoid leaning forward during the squat. This can occur when your hips rise faster than your shoulders. To prevent this, focus on controlling the speed of your movement and pushing your hips back as you lower your body.
Ensure your hips move straight down rather than forward as you squat. To perfect your form, consider practicing with a lighter weight while standing next to a mirror, allowing you to check your alignment.
Be mindful of your knees, ensuring they don’t travel over your toes as you squat. Keep your knees aligned with your toes and avoid letting them bow inward or outward.
For an effective squat, aim to lower your body until your thighs are parallel to the floor or slightly deeper. This ensures full activation of your target muscle groups.
Keep your head up and avoid looking down during the squat. Looking down can cause your back to round, disrupting your posture and form.
How Not to Perform
Don’t Round Your Back: Avoid rounding your lower back during the squat. Keep your chest lifted and shoulder blades pulled back to maintain a neutral spine. Rounding your back can lead to strain and potential injury.
Don’t Let Your Knees Collapse Inward: Ensure your knees stay aligned with your toes throughout the movement. Allowing your knees to cave inwards reduces the effectiveness of the exercise and places unnecessary stress on your knees.
Don’t Lean Forward: When squatting down, avoid leaning your upper body forward. This often happens when your hips rise faster than your chest. Keep your torso upright and focus on pushing your hips back as you lower down to maintain proper form.
Don’t Bounce at the Bottom: Avoid any sudden, jerky movements at the bottom of the squat, such as bouncing. A controlled descent and ascent keep the muscles engaged and prevent unnecessary strain on the joints.
Don’t Squat Too Shallow: Not going low enough can reduce the effectiveness of the exercise. Ensure you squat until your thighs are at least parallel to the ground to engage your quads fully. Shallow squats limit the range of motion and decrease the muscle-building potential.
Don’t Let Your Toes Lift Off the Floor: Keep your weight on your heels. If your toes start to curl or lift, it may indicate that you're shifting your weight incorrectly, which could lead to wasted energy and reduced muscle activation.
Don’t Lock Your Knees at the Top: When standing up from the squat, avoid locking your knees fully. Keeping a slight bend in your knees ensures the muscles stay engaged and reduces stress on the joints.
Don’t Use Momentum: Avoid using momentum to move through the squat, such as jerking your body or swinging the dumbbell. Focus on controlled movements to target the correct muscles and avoid unnecessary energy expenditure.
Don’t Drop Too Quickly: Don’t rush the descent. Lower your body in a slow, controlled manner to maximize time under tension for your quads and prevent any sudden pressure on your knees or lower back.
Don’t Look Down: Keep your gaze forward, not down at the floor. Looking down can cause your back to round and disrupt your posture, leading to inefficient energy use and potential injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
