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Frog Squat

Step by step instructions, muscle activation and variants for the Frog Squat.

EasyGlutesInner thighs

About this exercise

The deep frog squat is a wide-stance bodyweight squat with feet turned outward, allowing the hips to descend into a deep position that stretches the inner thighs and opens the hips. It is commonly used as a mobility drill or active recovery movement.

How to Perform

  • Stand with feet wider than shoulder-width and toes pointed outward at roughly 45 degrees
  • Place both hands together in front of your chest or on the floor for balance
  • Push your hips back and down, sinking as deep as possible while keeping your heels on the floor
  • Let your knees track in line with your toes and allow your chest to stay upright
  • At the bottom, gently press your elbows against the insides of your knees to deepen the hip stretch
  • Hold the bottom position for the desired duration or pulse gently up and down
  • Press through your heels to return to standing

Muscle Activation

Primary
GlutesInner thighs
Secondary
QuadricepsHamstrings

Common Mistakes

Common mistakes content is coming soon.

About the Frog Squat

The Frog Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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