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Frog Hops

AdvancedStrengthTier T4

With the hands behind the head, hop forward from a squat position. Absorb each landing through the legs and go straight into the next hop.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • 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 with the hands behind the head and squat down with the torso upright.
  • Keep the head up before the first hop.
  1. He squats low with both hands clasped behind his head, torso upright and head up, ready to spring forward.

    Step 1 of 5

    Squat down with the hands behind the head and the torso upright.

  2. He is airborne moving forward in a low hop, hands still behind his head, feet together under him, knees tucked.

    Step 2 of 5

    Jump forward several feet without jumping unnecessarily high.

  3. He lands back into the squat, knees bending to absorb the impact through his legs, hands still behind his head, torso upright.

    Step 3 of 5

    Absorb the impact through the legs as the feet contact the ground.

  4. He rebounds straight into the next forward hop from the absorbed squat, airborne again, hands still behind his head.

    Step 4 of 5

    Jump again immediately into the next repetition.

  5. He squats low with both hands clasped behind his head, torso upright and head up, ready to spring forward.

    Step 5 of 5

    Squat down with the hands behind the head and the torso upright.

Safety Information

Squat with the hands behind the head and hop forward repeatedly, absorbing each landing through the legs. Avoid jumping unnecessarily high. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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