Froggy Walk
Hop into shape! This exercise strengthens legs, improves flexibility, and gets your heart pumping. Try the Froggy Walk today!
The Froggy Walk is a compound exercise that mainly works the quads and glutes & hips, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Froggy Walk Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
Froggy Walk Variations and Alternatives
How to do the Froggy Walk
Start in a standing position with your feet wider than shoulder-width apart.
Squat down as far as you can, keeping your back straight and chest lifted. As you descend, place your hands on the floor in front of you, between your legs.
Shift your weight onto your hands while keeping your elbows bent. Your knees should be tracking over your toes, and your hips should be open.
Perform pulsing movements up and down from this low squat position to work the muscles dynamically, or hold the position to stretch the muscles and work on your flexibility.
Ensure that your heels remain flat on the floor as much as possible. If struggling, work on ankle flexibility or use a rolled towel or yoga block under your heels.
To come out of the exercise, press through your heels, reverse the motion, and return to the starting standing position.
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Froggy Walk FAQs
What muscles does the Froggy Walk work?
The Froggy Walk mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Froggy Walk?
None. The Froggy Walk is a bodyweight exercise, so you can do it anywhere.
Is the Froggy Walk a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Froggy Walk go on?
It belongs on leg day in a push/pull/legs routine.
What are some Froggy Walk variations and alternatives?
Similar exercises include the Froggy Pump, Froggy Deep-Squat, Firefly Pose and Froggy Hip Thrust.
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