Frog Hops
Wide-stance squat-jump forward — explosive lower-body conditioning with every rep landing in a deep squat.
Level: Foundation
Primary: Cardio
Secondary: Glutes Quads
Movement: Compound
Tags: Animal Movement Explosive
Type: Plyometric Primal Movments (Animal Flow-QMT Specifics)
Equipment: Body Weight
Sports: Gymnastics MMA Wrestling
Target muscles
The quadriceps and gluteus maximus drive the explosive triple extension. The hamstrings and adductors absorb the deep-squat landing eccentrically. The trunk braces continuously through the cyclical loading. The cardiovascular cost climbs fast because the legs cycle through deep flexion and explosive extension repeatedly.
How to perform
Setup
Stand with feet wide and toes turned out. Lower into a deep squat — hips below the knees. Take a breath.
Execution
Explosively jump forward, pushing through both feet and swinging the arms for momentum. Land softly back in the deep squat position with the knees and hips absorbing. Immediately transition into the next hop. Continuous flow.
Common mistakes
- Not landing in a deep squat. The whole point is the deep landing position.
- Hard noisy landings. The legs absorb softly.
- Going too far per hop. Quality landings beat distance.
- Letting the knees collapse inward. Drive them out over the toes.
- Doing them on hard surfaces. The impact load is real.
Progressions and regressions
Regress to bodyweight squat-jumps in place until the deep-squat landing is dialed. To progress, increase distance per hop, work for time, or chain with broad jumps for combined plyometric work.
Programming notes
High-intensity conditioning. 3-4 sets of 10-15 hops, twice a week. The deep-squat eccentric load adds up; build into volume.
