Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsCompound
- Force TypePush
- Experience LevelBeginner
- Secondary Muscles
Abs, Calves, Glutes, Hamstrings
Target Muscle Group
Quads
Frog Squat Instructions
- Grab a dumbbell with both hands and rest it in front of you, between your legs.
- Position your feet wider than shoulder-width, with toes pointing outward at a 45-degree angle.
- Brace your core and maintain a straight back. This is the starting position.
- Lower your hips towards the ground as far as possible or at least until your thighs are parallel with the floor by bending your knees, and keeping your chest up.
- Push through your heels to return to standing, squeezing your glutes at the top. This is one rep.
- Repeat for desired reps.
Frog Squat Tips
- During the squat movement, your arms should be fully extended, holding the dumbbell down between your legs.
- Maintain an upright chest and neutral spine—avoid rounding your back.
- Move slowly and with control, focusing on proper form to avoid strain.
22 Comments
Whats the difference in a frog squat and goblet squat?
Hi Chris, the Frog Squat has a wider stance, and the weight is held in a different position. That is pretty much it. Go with whichever one you feel more comfortable performing.
I’m trying to do this exercise but I can’t get me back to go straight when going down does anybody have a recommendation for something that could substitute this exercise I’m doing the 5 day dumbbell only workout I am able to access a gym so if there’s anything else I could do I would gladly do it so I can do the program properly
What leg equipment does your gym have, Luke? Let me know and I will make the best substitutions. These dumbbell workouts were mainly made for people training at home with limited equipment.
Try doing it safely with a TRX, enjoy your gains.
Hi, could you do this exercice with two Dumbbells instead of one? I only have two 52 lbs Dumbbells, and doing the squat with only one of them for a total of 52 lbs is not challenging enough. Thanks!
Hey, Simon. This one may be a little tougher to do with two dumbbells, unless you hold them both in front of you by the handles. If you have a way to hook them together with a chain or band, and hold the chain or band itself, it might work.
Thanks for the help
I use the elevation of Chin up / Dip Assisted machine and use a weighted belt ( similar to one used for doing weighted pullups ) and do the reps. This gives a bigger range.
Will doing frog squats decrease the butt fats?
As long as you're eating properly and supporting the training with consistent cardio, yes.
I am struggling to achieve a full range of motion as the dumbbell is hitting the floor around halfway to being quad/hamstrings parallel to the ground. Is there an alternative grip/movement that doesn’t directly replace this exercise?
I have the same problem
Hi, Consider positioning yourself on some form of elevation whether that be plates or small blocks to elevate yourself. You should be able to reach full ROM w/o the dumbbell or kettlebell touching the floor. Cheers
This is not meant to be a full-range movement exercise. Partial-range exercises have their place, as well. They target different muscles with different tensions. This is actually a pretty good exercise, which will allow you to use a heavy weight, if you choose.
What’s the difference between the Plié Squat from the 4 day Dumbbell only workout and the Frog squat? Also when I look up frog squat it looks completely different.
Hey Kerry - thanks for bringing this to our attention! We're working on re-vamping our exercise guide videos and I will make sure this is added to the list.
I also have a bad back do to my sciatica down my right leg but I’m not giving up because that’s the only things i can do i work around the house can’t get a job because of my back and depression and anxiety, I do exercise yoga meditation sometimes I get overwhelmed what to choose for my workouts because I only have a bench powerblock dumbbells and a curl powerblock bar and a few exercise bands. I want to stay healthy i don’t eat sugar no bread don’t drink or smoke me and my wife eat really healthy no junk foods.ok here is my problems i been doing the same exercise for almost a year it’s 4 days a week,chest and back,legs and calves abs,bis,tri,delt thanks again pierre
Sorry using my wife emails i don’t have one, anyway I been doing this exercise for a will it hurt my knees is it because I’m 54 years old or is it because i have arthritis.thanks
Hey Pierre - I would avoid the exercise if it hurts.
Wow thanks Abigail that was fast you know I been going on you guys and girls site for at least 15 years I look at your exercise and right it down and stick it on my wall, ok now the right question is it because my feet are too much wide and open.thanks again Abigail you guys and girls at muscle and fitness are awesome.
Sorry I mean muscle and strength