Frog Squat
From the bottom of a deep squat, with elbows pressed inside the knees, the hips pulse up and down while the hands stay low. Keeps constant tension on the quads and opens the hips.
Primary muscles
- Quadriceps
Secondary muscles
- Glutes (Gluteus Maximus)
- Adductors
- Hamstrings
- Sets
- 3
- Reps
- 15–20
- Rest
- 45–60s
How to perform
Starting position
Squat all the way down with feet a little wider than the shoulders, toes out, hands together in front of the chest and elbows pressed against the inside of the knees.
Keep the elbows touching the knees and the hands low.
Lift the hips until the legs are about half straight.
Lower back to the deep squat under control.
Keep pulsing without standing up fully.
Breathing: Breathe steadily: exhale as the hips rise, inhale as they lower.
Coaching tips
Elbows stay on the knees
Heels down
Smooth tempo
Common mistakes
Standing all the way up
Heels coming off the floor
Rounding hard through the back
Safety notes
Only go as deep as your knees allow without pain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.