The frog squat is a powerful exercise for targeting the glutes, thighs, and core muscles. It is a variation of the traditional squat that places more emphasis on the inner thigh muscles, making it a great exercise for building functional strength and stability.

Muscles Worked

The frog squat is a compound exercise that targets multiple muscle groups, including:

• Glutes: The glutes, also known as the buttocks, are the primary muscle group targeted during the frog squat. As you lower yourself down, your glutes work to extend your hips and push you back up to the starting position. [1]
• Quadriceps: The quadriceps, located on the front of the thigh, are also engaged during the frog squat. As you lower yourself down, your quadriceps work to extend your knee and push you back up to the starting position.
• Adductors: The adductors, located on the inner thigh, are heavily engaged during the frog squat. The wide stance and turned-out toes of the frog squat place extra emphasis on these muscles.
• Hamstrings: The hamstrings, located on the back of the thigh, also play a role in the frog squat. They work to extend the hip and flex the knee during the movement.
• Core: The core muscles, including the rectus abdominis, obliques, and erector spinae, are also engaged during the frog squat. As you maintain a stable torso throughout the exercise, your core muscles work to keep your spine in a neutral position.

It is also important to note that when performing the frog squat with added weight, it will also target upper body muscles like deltoid, trapezius, and latissimus dorsi.

Overall, the frog squat is an excellent exercise for targeting the glutes, thighs, and core muscles, and improving functional strength and stability. By incorporating variations, such as adding weights or a jump, you can target different muscle groups and increase the intensity of your workout.

Proper Form

Proper form is crucial when performing the frog squat exercise to ensure that you are targeting the correct muscle groups and preventing injury. Here are some tips for maintaining proper form during the frog squat:

• Stance: Start by positioning yourself in a squatting stance with your feet wider than shoulder-width apart and your toes pointing outwards.
• Hands: Place your hands on your hips or behind your head for added balance.
• Lowering: Lower yourself down by bending your knees and hips, keeping your back straight and chest up. As you lower yourself, push your hips back and keep your weight on your heels.
• Depth: Lower yourself as far as you can while still maintaining proper form. If you are unable to maintain proper form, stop the movement before reaching full depth.
• Pushing back up: Push back up through your heels to the starting position, keeping your back straight and chest up.
• Knee alignment: Keep your knees in line with your toes to prevent injury and ensure you are targeting the correct muscle groups. [2]
• Neutral spine: Maintain a neutral spine throughout the exercise to prevent injury and ensure you are targeting the correct muscle groups.

NOTE:

It is important to keep in mind that proper form is crucial for the effectiveness of the exercise and to avoid any potential injury, so it is recommended to practice without any weights before adding load.

Additionally, it is also important to note that the frog squat requires a good level of mobility in the hips and ankles. If you find that you are unable to maintain proper form during the exercise, it may be helpful to perform some dynamic stretching and mobility exercises before trying the frog squat again.

How to Perform the Frog Squat

Here is a step-by-step guide on how to properly execute the movement:

1. Start by positioning yourself in a squatting stance with your feet wider than shoulder-width apart and your toes pointing outwards.
2. Place your hands on your hips or behind your head for added balance.
3. Lower yourself down by bending your knees and hips, keeping your back straight and chest up.
4. As you lower yourself, push your hips back and keep your weight on your heels.
5. Lower yourself as far as you can while still maintaining proper form.
6. Push back up through your heels to the starting position.

NOTE:

It is important to note that proper form is crucial when performing the frog squat. Maintaining a neutral spine and keeping your knees in line with your toes will help to prevent injury and ensure you are targeting the correct muscle groups.

Benefits of the Frog Squat

The frog squat is a great exercise that targets multiple muscle groups and offers a variety of benefits for both strength and functional fitness.

• Targets the inner thigh muscles: The wide stance and turned-out toes of the frog squat place extra emphasis on the adductors, which are the muscles located on the inner thigh. These muscles are often neglected in traditional squat variations, making the frog squat a great exercise for targeting and developing inner thigh strength.
• Improves functional strength: The frog squat mimics movements that we use in everyday life, such as sitting down and standing up, making it a great exercise for building functional strength and stability. The frog squat exercise can help you to improve your ability to perform daily activities with greater ease and less risk of injury.
• Engages the core: The frog squat also works the core muscles as you have to maintain a stable torso throughout the exercise. This helps to improve core stability and balance, which can also help to prevent injury.
• Can be done with weights: Adding weight to the frog squat, such as holding dumbbells or using a barbell, will increase the intensity of the exercise and promote muscle growth. By adding weight, you can increase the challenge and make the exercise more effective for building muscle and strength.
• Improves flexibility and mobility: The frog squat requires a good level of mobility in the hips and ankles, performing it can help you improve flexibility and mobility in these areas.
• Cardiovascular Benefits: When performed in high-intensity, the frog squat can provide cardiovascular benefits, as it requires a lot of energy and effort from the body.

Overall, the frog squat is a versatile and effective exercise that can help to improve strength, functional fitness, and overall health. By incorporating it into your training routine and practicing proper form, you can maximize the benefits and achieve your fitness goals

Frog Squat Variations

The frog squat is a versatile exercise that can be modified to target specific muscle groups and increase the intensity of the workout. Here are some variations of the frog squat that can be incorporated into your training routine:

1. Dumbbell frog squat: Holding dumbbells at your sides will increase the intensity of the exercise and target the upper body muscles. This variation will also increase the load on the legs and glutes, making it more challenging.
2. Barbell frog squat: Using a barbell will increase the intensity of the exercise and target the upper body muscles. The barbell can be placed on your shoulders or across the back of your neck, depending on your preference. This variation will also increase the load on the legs and glutes, making it more challenging.
3. Jumping frog squat: Adding a jump to the exercise will engage the leg muscles, and increase the cardiovascular aspect of the exercise. This variation is great for burning calories and getting your heart rate up.
4. Single-leg frog squat: This variation targets the legs and glutes individually, by performing the exercise on one leg at a time. This variation will help to improve balance and stability, and can also be done with weights.
5. Bosu frog squat: This variation of the frog squat is done on an unstable surface, such as a Bosu ball. This variation targets the core muscles and works on stability and balance.
6. Swiss ball frog squat: This variation of the frog squat is done on an exercise ball. This variation targets the core muscles and works on stability and balance.

By incorporating these variations into your training routine, you can target different muscle groups and increase the intensity of your workout. Remember to start with a light weight and focus on proper form before increasing the weight.

Programming

Incorporating the frog squat into your training routine can help to improve strength, functional fitness, and overall health. Here are some guidelines for programming the frog squat into your workout:

• Sets and reps: Start with 2-3 sets of 8-12 reps, with a weight that allows you to maintain proper form throughout the entire set. As you become more comfortable with the exercise, you can increase the weight and/or the number of sets and reps.
• Frequency: The frog squat can be done 2-3 times per week on non-consecutive days, as part of a lower body workout or full body workout.
• Warm-up: It is important to warm-up before performing the frog squat, especially if you are using weights. A dynamic warm-up, such as lunges, leg swings, and knee hugs, can help to loosen up the hips and ankles and prepare the muscles for the exercise.
• Progressions: As you become more comfortable with the frog squat, you can try different variations and progressions to increase the intensity of the exercise. For example, you can try adding weights, jumping, or performing the exercise on one leg.
• Mobility and flexibility: As mentioned before, the frog squat requires a good level of mobility in the hips and ankles. It is important to perform mobility exercises and stretching before and after the frog squat to prevent injury and improve your flexibility and mobility.

It’s important to remember that everyone’s body is different, and what works for one person may not work for another. Listen to your body and make adjustments as needed. Consult with a personal trainer or physical therapist if you have any concerns or questions about incorporating the frog squat into your workout routine.

Conclusion

The frog squat is a powerful exercise that targets the inner thigh muscles and improves functional strength. By following proper form and incorporating variations, such as adding weights or a jump, you can make the exercise more challenging and effective.

References

1. Paoli, A., Marcolin, G., & Petrone, N. (2009). The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads. Journal of strength and conditioning research, 23(1), 246–250. 
2. Konrad, A., Močnik, R., Titze, S., Nakamura, M., & Tilp, M. (2021). The Influence of Stretching the Hip Flexor Muscles on Performance Parameters. A Systematic Review with Meta-Analysis. International journal of environmental research and public health, 18(4), 1936.