Frog Squats
How to do Frog Squats?
Frog squats are a dynamic, low-impact exercise that targets the lower body while improving flexibility and mobility in the hips, knees, and ankles. This squat variation emphasizes deep range of motion and engages the quadriceps, glutes, hamstrings, and hip adductors. The unique squat position mimics the stance of a frog, with a wide stance and knees pushed outward. Frog squats are excellent for improving flexibility, mobility, and muscular endurance in the lower body.
Steps to Perform the Exercise:
- Set Your Feet: Stand with your feet wider than shoulder-width apart, with toes pointing slightly outward. Your stance should feel comfortable and stable.
- Engage Your Core: Tighten your core muscles to stabilize your torso and maintain a straight back throughout the movement.
- Get into a Squat Position: Squat down by bending your knees and hips, lowering yourself into a deep squat with your thighs parallel to or lower than the ground. Keep your back straight and chest lifted. Your hands can be placed on the ground or in front of you for balance.
- Push Knees Outward: Use your elbows or hands to gently press your knees outward, creating space and engaging your hip adductors. This helps to open up the hips and stretch the groin area.
- Stand Back Up Partially: From the deep squat position, rise only partway up by extending your knees slightly but not fully. Keep the tension in your quads and glutes as you perform a partial squat.
- Lower Back into Deep Squat: After the partial rise, lower yourself back into the deep squat position. Your range of motion should resemble a "frog-like" movement, emphasizing the lowering and partial standing phases.
Tips for the proper execution of Frog Squats
Keep Chest Up: Maintain an upright posture with your chest lifted and your back straight throughout the movement to avoid placing unnecessary strain on your lower back.
Knees Out: Ensure your knees are pushed outward in the squat position. This helps protect your knee joints and engage your hip adductors more effectively.
Control the Movement: Move slowly and with control, especially during the lowering phase. This allows you to engage your muscles fully and maintain proper form.
Weight on Heels: Keep your weight distributed through your heels and midfoot. You should be able to wiggle your toes slightly to ensure proper weight distribution.
Breathe Consistently: Inhale as you lower into the squat and exhale as you rise. Proper breathing helps with core engagement and stability.
Muscles worked when doing Frog Squats
- Primary Muscles: Quadriceps, glutes, hamstrings.
- Secondary Muscles: Hip adductors, calves (gastrocnemius, soleus), core (rectus abdominis, transverse abdominis, obliques), lower back (erector spinae).
Primary Muscle(s):
Glutes
Hamstring
Quads
Secondary Muscle(s):
Lower back
Equipment needed for Frog Squats
No equipment needed for this exercise.
Adjust the difficulty of Frog Squats
How to make Frog Squats harder?
How to make Frog Squats easier?
How to make Frog Squats harder?
To make Frog Squats harder:
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Increase Reps or Sets: Perform additional repetitions or sets to increase the intensity of the exercise and challenge your muscular endurance.
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Add a Jump: Turn frog squats into a plyometric exercise by adding an explosive jump as you rise from the squat position, increasing both the intensity and cardiovascular demand.
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Use a Weighted Vest or Dumbbells: Add resistance by wearing a weighted vest or holding light dumbbells in front of your chest, making the movement more challenging for your legs and core.
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Slow the Tempo: Slow down the lowering (eccentric) phase of the squat, taking 3-5 seconds to lower yourself into the deep squat. This increases time under tension and adds difficulty.
How to make Frog Squats easier?
To make Frog Squats easier:
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Reduce Depth: If you find it challenging to squat deeply, start with a more shallow range of motion and gradually increase the depth as your flexibility and strength improve.
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Use a Support: Hold onto a stable surface, such as a chair or wall, for assistance with balance and control during the squat.
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Perform Static Holds: Instead of the dynamic motion, perform static frog squats by holding the deep squat position for several seconds to build strength and mobility.
