Legs · Bodyweight
Frogger
How to do the frogger, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Start in a high plank. Jump both feet forward toward the outside of your hands so you land in a deep squat, keeping your hands down for support. Jump your feet back out to the plank position and repeat at a steady pace.
- 1Brace your core to control the jump in and out
- 2Land your feet wide in a deep squat with hips low
- 3Drive through your whole foot to snap back to plank
Common mistakes
- Don't let your hips spike up as you jump back
- Avoid landing with a rounded back in the squat
- Don't let your shoulders drift behind your hands in the plank
Muscles worked
The frogger mainly works the quads and glutes, with the upper abs, lower abs, hamstrings, calves, hip flexors, obliques, and adductors assisting.
- QuadsPrimary
- GlutesPrimary
- Upper AbsSupport
- Lower AbsSupport
- HamstringsSupport
- CalvesSupport
- Hip FlexorsSupport
- ObliquesSupport
- AdductorsSupport
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Front DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the frogger 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 quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.