Frog Jumps (In Place)

AnimalBW

Explosive jumps from a deep squat, landing softly back into the squat, hands often touching the floor between the feet. Builds lower-body power and reinforces soft-landing mechanics in a compressed range of motion.

Demo: GMB Fitness

Sets

3

Reps

8-10 reps

Rest

1 min

Contraindications

Avoid with knee pain or acute Achilles issues; land soft to protect joints.

Setup

Deep squat, hands can touch the floor between the feet.

Execution

  1. 1From a deep squat, explode upward, extending hips, knees, and ankles
  2. 2Reach the arms up and forward as you jump for momentum
  3. 3Land softly back into the deep squat, absorbing through the legs
  4. 4Immediately reset the squat position before the next jump
  5. 5Repeat for the prescribed number of reps

Key cues

  • Land quiet, absorb through the legs
  • Full hip extension at the top of the jump
  • Reset the squat depth before jumping again
  • Keep the chest up on the landing, don't collapse forward

Common faults

  • Landing stiff-legged and loud
  • Not achieving full hip extension at the top
  • Losing balance and stepping to recover on landing
  • Rushing consecutive reps without resetting position

Tweaks

  • Add a small forward travel component per jump
  • Reduce jump height and focus purely on landing mechanics as a regression
  • Add a 180-degree rotation for advanced power/coordination work

Regressions

Duck Walk

Progressions

Bunny Hops

Muscles

Primary: Quadriceps, Glutes, Calves

Secondary: Core, Hip Flexors

Notes

Common finisher or power-development drill layered onto Frogger and Ape mobility work.

Sources

Attribution: GMB Fitness / Onnit Academy