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Frog Squat Alternative

12 substitute exercises that target the same muscles

1
4 Reverse Lunge and 4 Side Taps demonstration

4 Reverse Lunge and 4 Side Taps
2
Abduction of One Leg Flexion Stretch demonstration

Abduction of One Leg Flexion Stretch
3
Walking on Incline Treadmill demonstration

Walking on Incline Treadmill
4
Plyo Side Lunge Stretch demonstration

Plyo Side Lunge Stretch
5
Sumo Squat Side Lunge demonstration

Sumo Squat Side Lunge
6
4 Corners Curtsy demonstration

4 Corners Curtsy
7
Dumbbell Rear Lunge from Step demonstration

Dumbbell Rear Lunge from Step
8
Cossack Squat demonstration

Cossack Squat
9
Run demonstration

Run
10
Downward Dog Sprint demonstration

Downward Dog Sprint
11
Walking demonstration

Walking
12
Long Distance Running demonstration

Long Distance Running

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Frog Squat trains

Primary Quadriceps

Secondary Adductor Magnus Gluteus Maximus Hamstrings Soleus

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