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Frog Squat Alternative

12 substitute exercises that target the same muscles

1
Walking on Incline Treadmill demonstration

Walking on Incline Treadmill
2
4 Reverse Lunge and 4 Side Taps demonstration

4 Reverse Lunge and 4 Side Taps
3
Abduction of One Leg Flexion Stretch demonstration

Abduction of One Leg Flexion Stretch
4
Sumo Squat Side Lunge demonstration

Sumo Squat Side Lunge
5
Dumbbell Rear Lunge from Step demonstration

Dumbbell Rear Lunge from Step
6
Downward Dog Sprint demonstration

Downward Dog Sprint
7
4 Corners Curtsy demonstration

4 Corners Curtsy
8
Long Distance Running demonstration

Long Distance Running
9
Split Sprinter Low Lunge demonstration

Split Sprinter Low Lunge
10
Jump on Fit Box demonstration

Jump on Fit Box
11
Cossack Squat demonstration

Cossack Squat
12
Walking demonstration

Walking

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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