Froggy Squat
Deep squat that hits all the right spots! Strengthen legs & improve flexibility. Hold at the bottom for an extra challenge.
The Froggy Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hip adductors (inner thighs) and lower back. No equipment needed: it uses just your bodyweight.
Froggy Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hip Adductors; Spinal Erectors (erector spinae)
Froggy Squat Variations and Alternatives
How to do the Froggy Squat
Start by standing with your feet slightly wider than shoulder-width apart, toes pointed slightly outward.
Lower your body down into a deep squat, going as low as possible without compromising your form. Keep your heels flat on the ground.
Bring your arms inside your legs and press your elbows against your knees, using your elbows to push your knees outward, which helps to engage the adductor muscles of the inner thighs.
Hold this bottom squat position for a moment, ensuring your back is as straight as possible and your chest is lifted.
Drive through your heels to push yourself back up to the starting position while simultaneously moving your arms back to the starting position.
It's important to perform this exercise with a controlled motion and maintain proper form to prevent injury. Adjust the depth of the squat to match your flexibility and strength levels.
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Froggy Squat FAQs
What muscles does the Froggy Squat work?
The Froggy Squat mainly works the quads and glutes & hips, with help from the hip adductors (inner thighs) and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Froggy Squat?
None. The Froggy Squat is a bodyweight exercise, so you can do it anywhere.
Is the Froggy Squat 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 Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Froggy Squat variations and alternatives?
Similar exercises include the Froggy Pump, Froggy Deep-Squat, Froggy Walk and Froggy Hip Thrust.
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