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How To Do Frog Jumps With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Elisa Silva" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/Advanced_FROG_JUMPS.jpg" } }, "headline":"How To Do Frog Jumps With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-31", "description":"Learn How To Do Frog Jumps With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/Advanced_FROG_JUMPS.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>From our bountiful backsides to our strong quads, human beings were made to jump. That’s why so many exercise programs have hops, leaps, and jumps in their arsenals. Jumping requires a lot of lower body strength and a healthy dose of cardio—making it a great option for building strength and stamina. Here we’re going to teach you an advanced exercise that works the glutes and the whole back side of the body: the frog jump.</p> <p>To perform the frog jump, start in a wide stance. Hinge at the hips to drop down to the floor. Touch the floor briefly with your hands then press through the feet to leap upward. Let your feet completely leave the ground as you jump. Land softly and start in on the next repetition. That explosive jump works your quads and glutes hard while this fast-paced exercise will definitely get you to break a sweat.</p> <p>Beginners should get started with step jacks, a simpler modification of the classic jumping jack. Stand with your feet at hip-width and your hands at your sides. Step your right foot to the side as you lift your hands over your head. Then step your left foot to join it as you drop your hands back to your sides. Repeat the movement, this time starting with your left foot and bringing your right to meet it. Step jacks get your blood pumping and your heart rate elevated, giving you a great cardio workout.</p> <p>Perfect your step jacks and you’ll be ready to move on to the classic jumping jack. Stand with your arms at your sides. Jump both of your feet out to bring them to a wide stance. At the same time, bring your hands over your head just like you did for the step jack. Hop to bring your feet back together as you return your arms to your sides. Start slow with your jumping jacks and focus on your form. Over time you’ll be able to pick up the pace.</p> <p>Now let’s learn how to do frog jumps with excellent form.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Begin in a wide stance with your feet outside shoulder-width apart and your toes pointed slightly outward.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/frog-jump-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/frog-jump-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/frog-jump-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/frog-jump-LR-1.jpg" class="img-fluid" alt="frog-jump-1"> </picture> <li>Hinge at the hips to lower yourself to the floor. Drop until you can touch your hands to the floor or until you’ve gone as far as you can comfortably.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/frog-jump-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/frog-jump-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/frog-jump-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/frog-jump-LR-2.jpg" class="img-fluid" alt="frog-jump-2"> </picture> <li>Press through the feet to leap upward explosively. Allow your hands to come to your sides.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/frog-jump-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/frog-jump-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/frog-jump-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/frog-jump-LR-3.jpg" class="img-fluid" alt="frog-jump-3"> </picture> <li>Land softly then immediately begin the next repetition.</li> <li>Continue until you’ve completed a set.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>As you drop to the floor, push your butt back almost as though you’re about to sit in a chair. You want to avoid bending through the knees, lifting your heels off the floor, and arching your back. Really focus on hinging at the hips as you lower to the floor.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/frog-jump-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/frog-jump-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/frog-jump-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/frog-jump-LR-4.jpg" class="img-fluid" alt="frog-jump-4"> </picture> <li>For the jump, come all the way off the ground and point your toes. As you land, do so softly by letting the balls of your feet touch the floor first then curling to allow the rest of your foot to rest on the ground. This will keep your knees and other joints safe. Inhale as you drop down, then use a forceful exhale to propel yourself back upward.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion</h2> <p>The frog jump is a difficult move, but the results make it worth adding to your fitness repertoire. The key to maximizing the benefits from this exercise—particularly for your heart and lungs—is to jump as high as you possibly can. Start slow with focus on your form, then push yourself to leap a little higher with each new set.</p> <p>Again, if you’re new to our workout program, you may want to get started with simple step jacks before moving on to more advanced exercises. Step jacks are a fantastic low-impact move that give you a cardio boost perfect for helping you get into great shape. From there, move on to classic jumping jacks. That gym class staple will take you from couch potato to exercise hero in no time.</p> <p>You’ve got all the cues you need to do frog jumps perfectly, so why not get started today? Add a set to your next workout or start your day right by doing some frog jumps before you hop in the shower!</p> <p>If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-jumping-jacks/">Jumping Jacks</a>.</p> </section> </article>

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