Procaryote
Hip · Strengthening

Frog Squat

Frog squat, 3 sets, 10 repetitions, tempo 2-1-2

Illustration of the Frog Squat exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: 2 seconds to descend, 1 second in the bottom position, 2 seconds to ascend

Description: Standing, feet apart according to the variation, keep the legs straight and the torso aligned. Simultaneously flex the hips and knees by pushing the pelvis backward, heels on the ground, until the knees are aligned with the feet and the back remains neutral. Rise by extending the hips and knees to return to the standing position.

Tips: Keep your back straight and heels firmly anchored to the ground throughout the movement. Control the descent to avoid jerks and adhere to the tempo to maximize effectiveness.

Progression: Gradually increase the number of repetitions per set or add a light load when the movement becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
None
Starting position
Debout, pieds écartés selon la variante, jambes tendues, tronc aligné
Clinical goal
Renforcement des muscles de la hanche
Also known as
squat grenouille, frog squat, accroupissement grenouille

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.