Frog Squat: How-to, Benefits & Variations
Frog squats target inner thighs, quads, and glutes with a deep, wide stance. Squat with toes turned out, elbows inside knees. Builds hip mobility and leg strength.
Frog Squat: How-to, Benefits & Variations
Stiff joints and weak muscles. That nagging tightness that shows up every morning and does not fully leave. The frog squat addresses this pattern directly.
Most people skip this exercise because it does not look impressive. No heavy weights, no dramatic movement. But Lianna Brice includes it in workout after workout for a reason: it works the muscles and movement patterns that everything else misses.
Muscle Tone: 14 Days Glow Up Challenge 13
Lianna Brice
How to Do Frog Squats
Stand with feet wider than shoulder-width, toes turned out 45 degrees. Hands clasped at chest height or holding a weight.
Push your hips back and bend your knees deeply, lowering as far as your mobility allows. In the bottom position, your elbows can press against your inner knees.
At the bottom, your hips should be below knee level if possible. This deep position is what separates frog squats from regular wide squats.
Drive through your heels to stand back up. Squeeze your glutes and inner thighs at the top.
Keep your chest tall and spine neutral throughout. If your heels lift, place a rolled towel under them until ankle mobility improves.
Muscles Worked
Primary
Quadriceps
Drive knee extension from the deep squat position.
Adductors (inner thighs)
The wide, externally rotated stance demands significant adductor work, similar to a sumo squat.
Glutes
Power the hip extension out of the bottom position.
Secondary
Core
Maintains upright torso in the deep position.
Calves
Stabilize the ankle in the wide rotated stance.
Why this matters in perimenopause
Women lose lean muscle mass from their 30s, accelerating during perimenopause as estrogen drops. Regular resistance training counteracts this by stimulating muscle protein synthesis and bone loading.
Coach's Tips
"Take your toes just a tiny bit wider, bring your hips down nice and low." That is Lianna Brice's cue. This detail makes the difference between an effective rep and a wasted one.
Lianna Brice
"Bring our elbows to the insides of our knees and bring your hands together." That is Lianna Brice's cue. This detail makes the difference between an effective rep and a wasted one.
Lianna Brice
If anything feels sharp rather than challenging, stop immediately. Drop the weight and check your form. Discomfort is fine. Pain is a message.
Start with bodyweight only until the movement feels natural. Add resistance gradually.
Why This Matters for You
The frog squat directly addresses three perimenopause priorities: muscle preservation, bone loading, and metabolic health. Estrogen decline after 40 accelerates sarcopenia, the age-related loss of lean muscle that changes body composition, weakens joints, and slows metabolism. Resistance training is the strongest evidence-backed countermeasure.
A 2023 network meta-analysis of 19 RCTs involving 919 postmenopausal women found moderate-intensity resistance training 3 days per week significantly improved lumbar spine and femoral neck bone mineral density. The frog squat loads the exact skeletal sites and muscle groups that perimenopause targets first.
Variations & Modifications
Frog Squats to Forward Fold
mediumVariation of the frog squat that modifies the standard movement pattern for different training emphasis.
Benefits
Builds muscle where it matters most
The frog squat targets muscles that daily life either neglects or weakens. Desk work, driving, and sitting all create weakness patterns this exercise reverses.
Strengthens bones at critical sites
Resistance training is the most effective non-pharmaceutical intervention for bone density. Regular strength training improves BMD at the lumbar spine and femoral neck.
Fights perimenopause muscle loss
Women lose 3-5% of lean mass per decade after 30. Resistance exercises directly counteract this by stimulating muscle protein synthesis.
No gym required
This exercise needs minimal or no equipment. The barrier to entry is low, which means consistency stays high.
Common Mistakes to Avoid
Rounding the lower back at depth
Keep your chest tall and look forward. If your back rounds at the bottom, you have gone deeper than your mobility allows today.
Heels lifting off the floor
Place a folded towel under your heels or reduce the width of your stance. Heels must stay grounded for the glutes to fire properly.
Knees collapsing inward
Actively push your knees out over your toes. Use your elbows against your inner knees at the bottom to reinforce the position.
Bouncing out of the bottom
Pause for one second at the bottom of each rep. Control the ascent. Bouncing uses tendon elasticity, not muscle strength.
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
Crunches
Complements the frog squat by targeting related muscle groups and movement patterns.
Lateral Raise
Complements the frog squat by targeting related muscle groups and movement patterns.
Romanian Deadlift
Complements the frog squat by targeting related muscle groups and movement patterns.
Bulgarian Split Squat
Complements the frog squat by targeting related muscle groups and movement patterns.
Glute Bridge
Complements the frog squat by targeting related muscle groups and movement patterns.
Get frog squats in a guided workout
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