Frog Squat.

Make every rep count.

1. 01

   Hold a dumbbell with both hands and let it hang between your legs.

2. 02

   Set your stance wider than shoulder-width with toes turned out about 45°.

3. 03

   Brace your core, keep a neutral spine, and lift your chest—this is your start.

4. 04

   Sit your hips down between your knees, bending the knees and keeping the dumbbell centered. Lower until thighs are at least parallel (or as deep as you can with good form).

5. 05

   Drive up by pushing through your heels/midfoot, keeping knees tracking over your toes. Squeeze your glutes at the top without leaning back.

6. 06

   Repeat for the prescribed reps.