In this week’s post of Best Butt Exercises, I would like to introduce you the Frog Jump. This is one of my favorites as it really targets the butt.
You also may look a little ridiculous doing this exercise – the name ‘frog jump’ comes about because your legs and jumping style should end up making you look a little bit like this guy:
Exercise: Frog jumps
Muscles worked: Quads, Glutes, Abs. It’s also great cardio!
Jolie Recommends: 3 Sets of 4 forward/4 back.
Difficulty rating: 6
Effectiveness rating: 9
Best Butt Exercise #1 : The Frog Jump
Let me tell you now that these are an absolute killer and if done correctly, I guarantee you’ll be feeling the burn in your butt muscles after just a few rounds.
The plyometric nature of this exercise means it will really shock your glutes, causing microtears to the muscle fibers that are required for muscle growth.
Since most of us are rarely used to performing these types of quick and fast motions. this is a great exercise for reminding your muscles that they have a job to do!
How to Do the Move
- Start with your feet positioned outwards in a wide squat position – about 3-4 foot apart, toes pointed slightly outwards.
- Sink your butt back and down into a wide squat. You may choose to touch the ground between your legs with your hands – but keep your butt low and down!
- Power up in an explosive jump forwards, using your glutes and quads to jump high. Lift your arms out overhead.
- Land softly and transition immediately back into the wide squat position, using your legs and butt muscles to absorb the impact. Hands touch the ground again between your legs.
- This is one frog jump – try jumping both forwards and backwards to get a good workout to your butt!
Perfecting Your Form
- When touching the ground be sure to lower your height by dropping your butt to the ground, and not simply reaching down with your upper torso.
- Keep the abdominals engaged throughout the exercise with a neutral spine position in order to protect your back.
- Focus on ‘exploding’ up and forward as high as you can, contracting the glutes strongly as you ‘pop’ up.
- Ensure that your knees track above your ankles and don’t extend out too far over your toes.
- Don’t forget to try and land softly!
Try doing four forward jumps followed by four backward jumps, reaching down to touch the floor in between your feet each time. This is one rep.
Do 3 sets of 5 reps, with a 30 second break in between each set.