I did 90 frog jumps every day for a week – this is what happened to my legs

I didn’t know I needed that muscle conditioning workout, who knew doing 90 frog jumps every day for a week could drill my legs so hard with one bodyweight workout?

Like squat jumps, frog jumps use explosive movements to develop lower body endurance, strength and power. During the frog variation, you tap your hands on the floor between your legs and if you have room, you jump forward and not in place.

Looking for more ways to burn my leg muscles, I wrapped one of the best resistance bands above my knees, took a deep breath and got to it, jumping 90 reps every day for a week like a frog, briefly reminding myself that I get to do this for work. Here’s what happened during the week and how you can try it yourself.

How to do frog jumps

I recommend that you learn how to squat before jumping. If you have any injuries, including lower back or joint problems, we recommend that you first perform this exercise with a qualified medical professional. As a personal trainer, I ask clients experiencing joint pain and lower back injuries to avoid frog jumps, as explosive movements can worsen the symptoms with excessive load. Good to go? Here’s how it’s done.


  • Start standing with your feet hip or shoulder width apart

  • Activate your core muscles and maintain a neutral back and flat back

  • Squat down as if you were sitting in a chair and tap your hands on the floor between your feet, then jump up explosively with both feet off the floor and legs fully extended into the air

  • Drop into a deep squat with your heels planted, knees bent and thighs parallel to the ground, then tap your hands down again

  • If you have room, jump forward each rep and squat with the weight distributed over your legs.

Never attempt a frog squat with straight legs, and always keep your chest lifted and your rear pulled down toward the floor.

I did 90 frog jumps every day for a week, what happened to my legs

We’ve done a few frog-related exercises in Toms Guide, including the 3 minute frog pose and the frog squat, so how would I do in this challenge?

My legs wouldn’t stop shaking

I like deadlifts and back squats, and even though I haven’t done squat jumps in a while, I thought my legs had this fitness challenge in the bank. Wrong. Despite the lack of weights, frog jumps use your body’s gravity to fire up your lower body, relying on increased range of motion and flexibility through your hips, knees, and ankles to sit deeper into your squat and allow you to tap your hands to the floor. at the bottom of each rep.

You then explosively pop up and forward, landing one deep into each squat, one into the next. You can increase speed to increase cardiovascular effort or focus on length and distance to work explosive leg strength.

My legs shook after 90 reps on the first day and shook just as aggressively the remaining six times. When I hit the first 30 reps on each attempt, the urge to lower my reps got stronger, but I held on.

It’s an effective way to tire your legs

Jumping is a plyometric exercise that can build speed, strength, power and endurance in your legs and glutes. Athletes and sportspeople often use plyometric training in their strength and conditioning programs. Not only improves agility or jump height, but helps the body cope better with the use of elastic energy.

Your fast-twitch muscles are responsible for explosive movements like sprinting and jumping, so incorporating these movements can help train the appropriate muscle fibers to produce these types of movements with less effort.

Research shows that plyometrics could increase strength, speed, and muscle size, as well as improve coordination, stamina, and endurance, which improves functional movements such as stair climbing or running for everyday exercisers and improves athletic performance in athletes. Frog jumps challenge your muscle strength, and boy, 90 reps a day accomplished that.

It tested the balance

I decided to work on height and distance throughout the week, jumping as high as possible on the spot or jumping distance while doing my reps at the gym. I also used the looped band above my knees to increase muscle engagement, making the frog jump even more difficult. As I jumped forward, I felt myself swaying at first and found myself wanting to land on my toes.

The key to frog jumping is to nail the landing fully on the leg with the knees bent to help absorb shock. The knees must not turn inward, and both feet must land at the same time with the weight evenly distributed on the feet. As I mastered the technique, the reps became smoother and I was able to increase speed and distance while pushing against the band to prevent my knees from turning in.

I did 90 frog jumps every day for a week, this is my verdict

Frog jumps could help develop lower body strength and flexibility and improve other exercises like box jumps or sprints, but if you suffer from bad knees, I would skip this exercise and instead focus on developing your squat form, gradually increasing the load to build strength.

What did I take away from frog jumping every day for a week?

I could see myself adding movement to warm-ups and plyometrics. Bodyweight training requires strength and cardiovascular fitness and building it. My legs needed a rest after a week of jumping around the room, and while I initially noticed improved squat depth and felt looser around the hips, knees and ankles, unless you’re regularly building flexibility and mobility, this probably won’t last.

I don’t recommend programming frog jumps every day. Your muscles need time to rest and recover, especially after a plyometric session. Instead, find a mobility routine you can rely on and incorporate plyometrics into your workout routine with rest and recovery in mind. Below are some ideas.

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