Frogger 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Jump (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Frogger is a dynamic, bodyweight exercise designed to target the glutes while also engaging the quadriceps as a secondary muscle. It involves a series of multidirectional jumps—forward, backward, and to each side—performed from a standing position, which challenges lower-body strength, coordination, and explosive power. By repeatedly jumping and landing with proper form, the exercise not only strengthens the glutes and quads but also improves balance, agility, and cardiovascular endurance. Frogger requires no equipment, making it a versatile addition to any workout routine focused on lower-body development and overall athletic performance.
How to Perform
Stand tall with your feet about shoulder-width apart and let your arms hang naturally by your sides. Engage your core and keep your chest lifted.
Propel yourself forward in a controlled jump, aiming for maximum distance while landing softly on both feet at the same time to protect your knees.
Push off the ground immediately to jump back to your starting position, maintaining a stable landing on both feet and keeping your knees slightly bent.
Shift your focus to lateral movement by jumping to your right side. Land first on your right foot, then bring your left foot down gently, keeping your hips and torso aligned.
Reverse the movement to return to your original position, landing evenly on both feet.
Repeat the lateral jump to your left side, leading with your left foot and following with your right, maintaining balance and controlled motion.
Return to the starting position once more, landing steadily on both feet.
Continue this pattern—forward, backward, right, and left—for a total of 10 to 15 cycles, ensuring each jump is deliberate, soft, and controlled. Focus on engaging your glutes and quads with each landing to maximize strength benefits.
★ 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
Land softly on your feet to reduce stress on your knees and ankles.
Keep your core engaged throughout the exercise to maintain balance and stability.
Focus on driving through your glutes during each jump to activate the target muscles fully.
Avoid letting your knees cave inward when landing; keep them aligned with your toes.
Use your arms to help generate momentum, but don’t swing them excessively.
Maintain a slight bend in your knees when landing to absorb impact and prevent injury.
Control the direction of each jump instead of rushing; precision improves muscle engagement.
Keep your chest lifted and shoulders back to maintain proper posture and reduce strain on your lower back.
How Not to Perform
Do not land stiff-legged or with locked knees, as this increases the risk of knee and ankle injuries.
Avoid leaning your torso too far forward or rounding your back, which reduces glute activation and strains the lower back.
Do not let your knees collapse inward during landing, as this can cause joint stress and reduce quad engagement.
Avoid rushing through the jumps; uncontrolled speed wastes energy and reduces muscle activation.
Do not use your arms excessively for momentum, which shifts the focus away from glutes and quads.
Avoid landing unevenly on one foot before the other when jumping sideways, as it destabilizes your body and may lead to ankle sprains.
Do not keep your core relaxed; a weak core decreases balance and increases the risk of injury.
Avoid taking too large or too small jumps; oversized jumps can strain joints, while tiny jumps reduce effectiveness.
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.
