It is endemic to eastern Tanzania and is known from the Udzungwa, Uluguru, Nguu, and Nguru Mountains.

Males have an unpigmented vocal sac and more white spines on the gular skin.

[2][4] Phrynobatrachus uzungwensis lives in submontane and montane forests at elevations generally higher than 900 m (3,000 ft) above sea level.

[1] The types were found in vegetation just above the ground, on rocks, and in a small pool of water close to a stream; the last micro-habitat included an amplexant pair.

It has been recorded in the Udzungwa Mountains National Park and in the Uluguru North, Nguru South, and Kanga Forest Reserves.