Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Frog Jump

AdvancedStrengthTier T4

Squat deeply until your fingertips brush the floor between your feet. Jump straight up with your arms pointing down, then land softly on the balls of your feet in the same spot. You may feel your thighs, buttocks and calves working hard.

Targets: Knee

Stop if

Stop the exercise if this happens. Seek advice if it persists or you are unsure.

Also stop if you notice
Pain in the knees, hips, ankles, feet or low back, or a jarring feeling as you land.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand on a firm, non-slip floor with your feet a little wider than your hips and your toes turned slightly out.
  • Let your arms hang straight down in front of your hips.
  1. Woman standing with her feet a little wider than her hips and her arms hanging down in front of her.

    Step 1 of 6

    Stand with your feet a little wider than your hips and arms down.

  2. Woman in a deep squat with her heels down and her fingertips brushing the floor between her feet.

    Step 2 of 6

    Squat deeply until your fingertips brush the floor between your feet.

  3. Woman stretched tall on the balls of her feet with her arms pointing down, pushing off into a jump.

    Step 3 of 6

    Drive straight up through your legs, arms still pointing down.

  4. Woman landing on the balls of her feet with her knees bending and her arms pointing down.

    Step 4 of 6

    Land on the balls of your feet, knees bending, in the same spot.

  5. Woman in a deep squat with her heels down and her fingertips brushing the floor between her feet.

    Step 5 of 6

    Squat deeply until your fingertips brush the floor between your feet.

  6. Woman standing with her feet a little wider than her hips and her arms hanging down in front of her.

    Step 6 of 6

    Stand with your feet a little wider than your hips and arms down.

What you should feel

You may feel the fronts of your thighs, your buttocks and your calves working hard, and your breathing speed up.

Breathing

  • Breathe in as you squat down and breathe out as you jump; do not hold your breath.

Safety Information

Only squat as deep as you can with your heels down and your chest up; you do not have to reach the floor. Land softly and quietly on the balls of your feet, and let your knees bend as you land. Keep your knees pointing the same way as your toes, and stop if jumping hurts your knees, hips, ankles or back. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.