Legs · Bodyweight
Deep Frog Squat
How to do the deep frog squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Squat
- Mechanic
- Compound
How to do it
Set your feet wide with toes turned out and sink into a deep squat, keeping your chest up and heels down. Let your knees track out over your toes and use your elbows to gently press your knees wider. Hold the position or rock gently through the bottom for the set duration.
- 1A deep stretch through the inner thighs and hips
- 2Quads and glutes holding you in the bottom
- 3Heels staying planted with the chest lifted
Common mistakes
- Rounding the back or collapsing forward
- Letting the heels lift off the floor
- Holding your breath instead of breathing into the stretch
Muscles worked
The deep frog squat mainly works the adductors, quads, and glutes, with the lower back, hamstrings, and calves assisting.
- AdductorsPrimary
- QuadsPrimary
- GlutesPrimary
- Lower BackSupport
- HamstringsSupport
- CalvesSupport
- Upper AbsMinor
- Lower AbsMinor
- External RotatorsMinor
- Hip FlexorsMinor
Kovo programs the deep frog squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.