The full-body exercise engages many muscle groups, but primarily targets the glutes and legs. When you perform this exercise, your legs (quadriceps, hamstrings and calves), core (abs and lower back) and front of shoulders work together to perform the movement correctly.

The exercise is included in complexes to work out the cardiovascular system or to burn as many calories as possible in the shortest amount of time.

Performing an exercise

The first option is the initial sitting position.

  1. Squat down. Back straight. Hands on the floor.
  2. The knees can be inside or outside the arms.
  3. Leaning on your hands and pushing back with your feet.
  4. The body straightens and we find ourselves in a high plank. Body in a straight line, legs and arms shoulder width apart.
  5. Push off with your feet and return to the starting position in a squatting position. Knees and feet should land just below elbows.
  6. Repeat the exercise.

The second option – the starting position is lying down.

  1. Lie face down on the floor. Place your palms on the floor directly under your shoulders. Spread your feet so that they are about 30 cm wider than your shoulders.
  2. Extend your arms (push off the floor) and raise your body to the upper push-up position. The toes and palms of your hands should be the only parts in contact with the floor. Form a straight line from your heels to your head. You are now in the starting position.
  3. Move your feet toward your hands. The feet should land beyond your hands, with your body squatting deeply and your hands on the floor.
  4. Jump out with your feet, pushing them away from your arms, returning to the high plank position (as before push-ups).

Versions

Frogger

Recommendations for the exercise

  • If you have a weak upper body or weak knees, you should perform it slowly.
  • Suitable for high-intensity interval training (HIIT, High-intensity interval training).
  • Quality is more important than quantity when performing this exercise, especially for beginners. Focus on proper form and breathing for this exercise. Once you have mastered the form and number of breaths, you can shift your focus to how many reps you can do in each workout.
  • If you wish, you can use weighted clothing to increase the difficulty of this exercise.
  • When you push back with your legs, your body should form a straight line from your ankles to your head. Make sure your hips are high, your feet are outward from your hands, and your feet are as wide as possible.
  • If you have strained hamstrings, it will limit your range of motion.
  • Make sure your hands are in line with your shoulders. Placing your hands at shoulder level will provide maximum stability to your shoulder joints and reduce the chance of injury.

Before performing the frogger for the glutes, you need to learn the correct technique of the plank, which you need to be able to keep it in a static position for at least 30-45 seconds.