Frog Hops

Time to bounce like a pond-hopping bear-frog. Sink into a squat, then spring forward with a big, quiet landing like sneaking up on a honey pot. Keep your chest proud, knees tracking over toes, and reset in your squat each hop. Ribbit, huff, repeat.

Instructions

1. Stand with feet slightly wider than shoulder width, toes turned slightly out.
2. Drop into a deep squat with hips back and chest up.
3. Swing arms back, then drive through the floor and jump forward (or up).
4. Land softly on midfoot with knees bent, returning immediately to a squat.
5. Stabilize your balance, then repeat for reps or distance.

Benefits

• Improves cardiovascular conditioning and calorie burn
• Builds explosive lower-body power
• Strengthens hips, glutes, quads, and calves
• Enhances coordination, balance, and landing mechanics
• Trains athletic movement patterns for jumping and deceleration

Key Points

• Land quietly with knees bent and hips back to absorb impact.
• Keep knees tracking in line with toes, avoid collapsing inward.
• Maintain a neutral spine and avoid rounding the lower back.
• Use full-foot pressure on takeoff, not just toes.
• Start with small hops and build distance or speed gradually.

Common Mistakes

• Letting knees cave inward on takeoff or landing
• Landing stiff-legged or too upright
• Rounding the back in the squat position
• Jumping too far too soon and losing control
• Pushing off only the toes and neglecting hip drive