Frogs are known for their enviable leaps, and the frog squats exercise gets its name from the same stance you will be applying to the regular squat.
Here is how to do the frog squats properly:
- Start standing straight, with feet just wider than your shoulders
- have eth arms held out in front of your body
- Push your hip and get into a squat position, Your knees should remain perpendicular to your feet at all times. By all means, they should not come forward
- Squat down until your thighs are parallel to the ground and your fingers can touch the floor, breathing in as you do so.
- Exhale as you push yourself back up to the standing position
- Do as many reps as you wish
MUSCLES WORKED BY FROG SQUATS
The quads are the muscles you engage when you squat, run and do other motions that require some elements of pushing. The muscles also stabilize the knee joints.
If you develop inexplicable pains from simply doing your daily activities, this is one exercise that will help you minimize the pain and avoid injuries.
Weak quads are a menace because they usually result in knee injuries. Best address them before it gets to the point of injury.
Three muscles constitute the gluteal muscle group, that is, the gluteus maximus, gluteus medius, and gluteus minimus.
All these work together to generate motions such as hip extension, abduction, and external rotation of the hip. Of all the muscle groups in the body, this is one of the biggest. It is also responsible for upright posture and movement.
Should your glutes ever go out of alignment, the rest of your body will be thrown out of alignment too and that sets the stage for so many injuries.
Whenever you bend your legs and straighten them back up, that is the hamstrings at work. The list of things the hamstrings are responsible for in our bodies is long and wide.
Not only are they responsible for the overall fitness but keep your posture in check.
The hamstrings are the group of muscles at the back of your thighs; the powerful muscles that help you bend your legs and straighten them back out.
If you run, you need strong hamstrings more than anything because the movement of your knees and their bending also factors here.
The calf muscles play a pivotal role in helping perform the functions of daily life. You engage them a lot when standing and walking.
FROG SQUATS BENEFITS
WORKS ON THE GLUTES
Just like the conventional squats, frog squats give your butt that sculpted rounded look. The gluteal muscles are the primary muscles that this exercise engages.
STABILIZE LEGS AND HIPS
You need strong legs to carry out your activities without the perpetual risk of injury. Thankfully, the frog squats work your legs all the way from the glutes to the hamstrings, quads, and hip flexors.
It is a compound leg workout that prevents your knees from injuries.
THEY WORK YOUR CORE
We could probably spend a whole day and some listing the great benefits of having a strong core, one of them being an enciable pack whenever your tummy shows. And who does not want that?
However, a strong core goes way beyond aesthetics. When doing some exercises, most people end up rounding their backs because their core cannot the weight.
Therefore, their poor back have to compensate. Frog squats demand a neutral spine and flat back, in order to achieve these you have to engage your core when doing them. This will eventually result in a strong core.
GOOD CARDIO EXERCISE
Frog sqauts can combine strength -training and cardio all in one. This is an exercise that tests your endurance ans imporves your heart health, especially when you increase the tempo of the exercise.
WORKS ON HIP MOBILITY
FROG SQUATS ALTERNATIVES
WEIGHTED FROG SQUATS
Once you have mastered this squat and wants to try something else that employs almost similar range of motion, you can graduate to the weighted frog squats.
Weighted frog squats, just as the name suggests, incorprate weights into the routine. The weigts can be in the form of dumbbells, or even kettlebells. The weight will introduce a level of challenge to this workout.
You will pretty much follow the steps that are outlined above, only difference is that you will be holding the weight in front of you.
While this exercise alone focused mostly onthe lower body and posterior chain. introducing weights sees to it that the upper body is worked too. The arms, back and shoulders will also be worked alongside the glutes, quads, hamstrings and hip flexors.
Resistance bamds and weighted vests are equally good options if you do not have dumbells or kettlebells,
If your knees are too weak or you suffer some sort of injury that limits you rrnage of motion, try the asian squats. Ther is no up and down movement in this one. Instead, you will get down to a squat and hold that position.
FROG SQUATS MISTAKES TO AVOID
Do not round your back when doing this exdrcise. The back must always remain straight at all costs. Keep your eyes focused in front of you, because the moment you look down, you round your back.
Squats and rounded backs do not see eye to eye. To keep your back straight, engage the core muscles. Do not hurry this workout. Most people who rush through it end up with a forward lean. To prevent this, stick your but out as you go down.