Frog Reverse Hyperextension (on a bench)

Description

How to do Frog Reverse Hyperextension (on a bench)

1. 01
   Setup

   Position yourself face down on a sturdy bench, with your hips at the very edge and your upper body firmly supported. Grip the front of the bench or a stable object for stability.

2. 02
   Setup

   Bend your knees and bring your heels together, turning your toes out to create a 'frog-leg' position. Your knees should be wide, forming a diamond shape with your legs.

3. 03

   Keeping your core engaged and glutes squeezed, slowly lift your bent legs upwards by extending your hips. Focus on contracting your glutes to raise your thighs as high as possible without arching your lower back excessively.

4. 04

   Hold briefly at the top of the movement, feeling the peak contraction in your glutes.

5. 05

   Slowly lower your legs back down to the starting position, maintaining control throughout the eccentric phase. Do not let your legs drop.

Tips

• Initiate the movement by squeezing your glutes, not by swinging your legs or hyperextending your lower back.
• Control the lowering phase of the movement to maximize time under tension and prevent momentum from taking over.
• Maintain a neutral spine throughout the exercise; avoid looking up or down excessively, keeping your neck in line with your torso.
• Actively push your heels together throughout the movement to enhance glute activation, particularly in the outer glutes.

Common mistakes

• Using momentum to lift the legs instead of muscle contraction reduces glute engagement; focus on slow, controlled lifts.
• Arching the lower back excessively to gain more height can strain the spine; keep your core tight and lift only as high as your glutes allow.
• Letting the legs drop quickly on the way down negates the eccentric benefits; control the descent to fully engage the muscles.