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Are Frog Squats the Best Way to Work Out Your Lower Body?

author image Grace Bordelon
Grace Bordelon is a public relations professional, teacher and writer. She owns her own boutique public relations firm that specializes in the advertising, gaming and software industries. She also teaches at a major design school for fine artists, commercial artists and graphic designers. Bordelon holds a B.A. in international economics and an M.A. in English from Bard College.
Are Frog Squats the Best Way to Work Out Your Lower Body?
The key to a lower body workout is a combination of cardio, strength training and healthy diet. Photo Credit: Ridofranz/iStock/Getty Images

Frog Squats are an effective workout for your lower body but determine what is the best exercise for your body you must consider your fitness goals. Do you want to lose weight, tone existing muscle or strengthen your lower body? All squats as part of a regular routine, including frog squats, can tone your legs, thighs and glutes but to lose inches you must pair it with cardio.

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Frog Squat

To do a frog squat stand with your legs in a wide stance, wider than shoulder-width, and do a standard squat. With your hands at your waist bend you knees and shift you hips back as if to sit into a chair lowering until your thighs are near parallel to the floor. This low deep version of the squat targets the adductor inner thigh alongside the gluteal muscles, hips, quadriceps and hamstrings.


Cardio exercise paired with a healthy diet allowing you to expend more calories than you take in is key to losing inches. While you can not target your lower body, choosing cardio that strengthens and tones your lower body will give maximum benefit. Do an hour on the elliptical machine or stationary bike at the gym five days a week or take a run from home for excellent results.

Squat Variations

Consider other variations of the squat to get maximum lower body benefits. After you are comfortable with the frog squat and standard squat then consider the jump squat. Begin a standard squat by lowering as if sitting back into a chair and have your hands free extending them alongside your hips. At the bottom of the movement pause briefly and jump into the air taking care to land on flat feet with stability. Feel free to move your arms forward to balance this movement.

Safety and Tips

As with any new exercise consult your doctor before beginning especially if you have substantial weight to lose or joint issues. When learning the squat ask a trainer to watch and critique your form for best results. The bottom of your movement should not allow your knees to pass your toes.

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