Frog Squats are an excellent exercise to strengthen the muscles of the legs, including the quadriceps, glutes, and hamstrings. This exercise also improves hip mobility and balance, making it suitable for both beginners and advanced individuals.
Step-by-Step Guide:
- Stand with your feet wider than shoulder-width apart, with your toes pointing slightly outward.
- Place your hands together in front of your chest, in a prayer position, to maintain balance.
- Push your hips back and lower your body into a deep squat, keeping your chest upright and back straight.
- Lower until your thighs are parallel to the ground or slightly lower if your mobility allows.
- Perform a small pulse at the bottom of the squat, gently pushing your knees outward to engage your hips further.
- Return to the starting position by pushing through your heels and repeat.
- Perform 12-15 repetitions for 3-4 sets.
Tips
Keep your weight on your heels and avoid letting your knees cave inward during the movement. Control the range of motion and adjust the depth based on your flexibility level. Engage your core to maintain stability throughout the exercise.
Benefits
Frog Squats strengthen the major muscles of the legs, improve hip mobility, and enhance balance and coordination. This exercise also helps prevent muscle imbalances in the lower body.
Prevention
Avoid arching your back or leaning your torso forward, as this can cause lower back discomfort. Maintain an upright posture and controlled movement to prevent injuries. If you feel knee discomfort, reduce the squat depth or perform the exercise with wall support.
