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:

“They named an exercise after me?”

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

The video below gives a demonstration of one way to do frog jumps, but there are a few ways you can vary the exercise.

Personally, I like to do a variation where I touch the ground between my feet with both hands as I feel it hits my glutes more. Importantly, I reach for the ground while keeping my back straight and am careful not to bend forward (so if I can’t reach the ground, I have to squat deeper rather than bend forward by curving my back). To do this, follow the steps below:

  1. Start with your feet positioned outwards in a wide squat position – about 3-4 foot apart, toes pointed slightly outwards.
  2. 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!
  3. Power up in an explosive jump forwards, using your glutes and quads to jump high. Lift your arms out overhead.
  4. 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.
  5. This is one frog jump – try jumping both forwards and backwards to get a good workout to your butt!

Note, you don’t have to touch the ground between jumps – you can keep your hands in front of you (as shown in the video above) or even behind your head as shown below. Play around to see whatever works best for you!

One variation with hands positioned behind the head. I personally prefer to touch the ground between my feet with my hands on each rep to help me get a deeper squat!

If you knees are happy and you’re flexible, you can also try a deep squat variation which will make your frog jumps look a lot more frog-like!

To experiment with this varaiation, follow the steps above, but sink your butt extremely low to the ground between jumps as shown below:

A ‘deep squat’ variation of frog jumps, but careful with this one because it can be a bit hard on the knees.

Be careful with this one. Personally, I find it strains my knees too much, so I avoid it. I’d only really recommend the super deep frog squat variation if for some reason you feel that it does target your butt muscles more than the normal variation – but everyone is different, so judge for yourself!

Perfecting Your Form

  • When touching the ground be sure to lower your height by dropping your butt to the ground (keeping your back straight!), and not simply reaching down with your upper torso.
  • Keep your 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!

Reppin’ It

Try doing four forward jumps followed by four backward jumps, reaching down to touch the floor in between your feet each time. Count this as one ‘rep’.

See if you can work your way up to 3 sets of 5 reps, with a 30 second break in between each set!

Or, if you don’t have room to travel in your workout space, you can also just go 1 jump forward, 1 jump back (and treat this as one ‘rep’) and repeat. If you’re doing it this way, aim for about 3 sets of  30-40 reps with a 30 second break in between each set!


Best Butt Exercises: The Frog Jump
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2 thoughts on “Best Butt Exercises: The Frog Jump

  • November 23, 2014 at 5:33 pm

    I just started doing the frog jump a couple days ago! Phew this one is super tiring but such a good workout! I love all these exercises that you have on your website Jolie! I’m always looking for more ideas to switch up my workout 🙂 Thanks so much for sharing. Keep up the good work!

    • November 24, 2014 at 11:40 am

      Thanks for the positive feedback Viola! It is a great one for cardio as well as glute building, glad you liked it as much as I do. Stay tuned for more butt exercises to come!


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