Push-Up To Frogger 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Push-Up To Frogger is a dynamic bodyweight exercise that primarily targets the chest while engaging the abs as secondary muscles. It combines a traditional push-up with an explosive movement that brings the legs forward into a “frogger” position, requiring core stabilization and coordination throughout the movement. This exercise strengthens the upper body, improves core stability, enhances mobility in the hips, and increases overall functional strength, making it an effective compound movement for both strength and conditioning without the need for any equipment.
How to Perform
Start in a high plank position with your hands placed slightly wider than shoulder-width apart, shoulders stacked over your wrists, and your body forming a straight line from head to heels.
Engage your core and maintain a neutral spine to stabilize your body throughout the movement.
Lower your chest toward the ground by bending your elbows, performing a standard push-up. Keep your elbows at a comfortable angle, not flaring out excessively.
Push through your palms to return to the starting plank position, fully extending your arms.
Jump or step both feet forward toward your hands, landing with your feet outside of your hands in a low squat or “frogger” position.
Keep your chest lifted and core tight while holding the frogger position briefly, feeling engagement in your abs and chest.
Explosively jump or step your feet back to return to the high plank position.
Repeat the sequence for the desired number of repetitions, maintaining controlled movements and proper form throughout.
★ 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
Keep your core tight throughout the movement to protect your lower back.
Land softly in the frogger position to reduce impact on your knees and ankles.
Avoid letting your hips sag during the push-up to maintain proper chest engagement.
Control the movement rather than rushing, especially when jumping your feet forward and back.
Keep your chest lifted when in the frogger position to maximize ab and chest activation.
Breathe steadily, exhaling as you push up and inhaling as you lower or jump forward.
Ensure your hands stay firmly planted and shoulder-width apart to prevent wrist strain.
Focus on smooth transitions between push-up and frogger rather than just speed.
Modify by stepping one foot at a time if jumping is too challenging or to reduce impact.
Warm up your wrists, shoulders, hips, and core before performing to prevent injury.
How Not to Perform
Do not let your hips sag or arch excessively during the push-up, as this shifts focus away from the chest and can strain the lower back.
Avoid flaring your elbows out too wide; this can put unnecessary stress on the shoulders.
Do not land heavily in the frogger position, as this can injure knees and ankles.
Avoid rushing through the transitions; moving too fast reduces muscle engagement and control.
Do not lift your head or let it drop; keep a neutral neck to prevent strain.
Avoid collapsing your chest toward the ground; maintain controlled push-up depth to properly engage the chest.
Do not let your hands slide or shift position; keep them firm and stable to maximize push-up efficiency.
Avoid holding your breath; proper breathing ensures energy is efficiently used and muscles are oxygenated.
Do not lock your elbows at the top of the push-up aggressively, which can strain joints.
Avoid skipping the warm-up for wrists, shoulders, and hips; this can increase the risk of injury during the dynamic movement.
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.
