February 2, 2021, 6:12 pm | Read time: 2 minutes
Frog jumps are part of the so-called “Animal Moves” training method. This method reactivates natural movement patterns that humans have unlearned over the course of evolution but are extremely effective for our bodies. In the case of frog jumps, the reward is toned thighs and a firm butt.
Which Muscle Groups Are Trained?
Frog jumps combine squats with jumps, requiring a lot of energy and jumping power. They also provide highly effective training for the thigh and glute muscles as well as the leg extensor. As with all Animal Moves, the movement sequence in frog jumps is symmetrical. This makes them feel more natural than training on gym equipment. To really kick-start fat burning, proper execution of the movement is important.
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Proper Technique for Frog Jumps
The starting position is a slight squat. The heels should be fully on the ground. In the next step, place the fingertips in front of the feet. Then, slowly shift your weight forward and jump. Important: Stay as low as possible–and push off only with the fingertips. On the last jump, stand up completely.
Training Recommendation
The number of repetitions depends on the training level. Personal trainer Erik Jäger recommends beginners do three frog jumps in a row. On the last jump, stand up completely. Take a short breath, then follow with the next three jumps, and so on. Try to maintain this frequency for one minute. Three sets of repetitions. Those who are fit can increase the number of jumps to five to eight. The general rule is: The faster you jump, the more reflexively the muscles are activated. This means a higher training effect. Of course, this assumes you perform the movement cleanly, meaning in a coordinated and controlled manner. In case of doubt, quality over quantity is what counts with frog jumps.
About the person: Erik Jäger is a functional fitness instructor and has been a successful personal and athletic trainer for many years. On his Instagram channel, the “Hauptstadttrainer” motivates people to exercise daily. His clients include numerous celebrities.