Frog Reverse Hyperextension (On A Bench)

Frog Reverse Hyperextension (On A Bench) Exercise Description

The Frog Reverse Hyperextension (on a bench) is a body-weight hip extension exercise that targets the gluteus maximus with the torso supported. You lie prone across a bench with the front of the hips near the edge and lift the thighs behind you while the knees stay bent and wide, heels together (“frog” position). Bending the knees reduces hamstring leverage at the hip, encouraging greater contribution from the glutes, while the trunk stays braced to maintain a neutral spine and stable pelvis. The gluteus medius and deep external rotators assist by controlling abduction and external rotation, and the spinal erectors act isometrically to keep the torso steady. Raise the thighs only until they align with the torso—movement occurs at the hips, not the lower back—to practice controlled, momentum‑free hip extension without a machine.

Muscle Groups: Glutes, Hips
Target Muscles: Gluteus Maximus
Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
Stabilizing Muscles: Gluteus Medius, Iliocostalis, Longissimus, Obturator Internus, Piriformis
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Back
Body Symmetry: Bilateral
Equipment: Bench, Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Extensors
Joint Involvement: Single-joint
Muscle Location: Glutes
Movement Direction: Other
Muscle Position: Posterior
Gender: Female

How To Do The Frog Reverse Hyperextension (On A Bench) Exercise

‘- Lie prone across a flat bench with your hip bones near the edge so legs can move freely; hold the bench for support.
– Set head and neck neutral; gaze down. Lightly brace your midsection to keep a neutral spine.
– Bend knees to about 90 degrees. Externally rotate and abduct the hips: knees wider than hips, heels together, toes turned out.
– Keep the pelvis anchored on the bench—avoid anterior tilt or arching the lower back.
– Drive the motion from the hips: squeeze the glutes to lift your thighs until they’re roughly in line with your torso.
– Maintain the frog position throughout: knees bent, heels pressed together; do not straighten the knees or separate the heels.
– Lower the thighs with control until they hang comfortably without losing spinal alignment.
– Keep shoulders relaxed and stable; avoid using momentum or swinging the legs.

Frog Reverse Hyperextension (On A Bench) Tips

‘- Position your hip bones close to the edge of the bench so your legs can move freely behind you.
– Keep your head and neck neutral with your gaze down to help maintain a stable spine.
– Lightly brace your midsection to support a neutral spine throughout the movement.
– Bend your knees to about 90 degrees and turn your toes out with heels together to set the frog position.
– Widen your knees so they’re outside hip width while keeping the heels pressed together.
– Keep your pelvis anchored on the bench and avoid arching your lower back as you lift.
– Initiate the lift from the hips by squeezing your glutes until your thighs line up with your torso.
– Maintain the frog position—knees bent, heels together—without straightening the knees or letting the heels separate.
– Lower your thighs back down with control until they hang comfortably while preserving spinal alignment.
– Keep your shoulders relaxed and stable and avoid swinging or using momentum to lift your legs.

Frog Reverse Hyperextension (On A Bench) Beginner Introduction

The Frog Reverse Hyperextension (on a bench) is a body-weight hip extension exercise performed with the upper body resting on a bench and the legs moving freely behind. The body faces downward, with the front of the hips near the bench edge while the thighs lift behind in a bent‑knee, wide‑stance “frog” shape, with heels touching. This position emphasizes the glutes by shortening the hamstrings at the knee, so the hips handle more of the effort as the legs rise and lower in a controlled arc.

Because the torso is supported on the bench, the movement highlights the hips while the lower back and core work mainly to keep the trunk quiet and steady. The upper glutes and deep muscles around the hips assist by guiding the outward and slightly turned‑out leg position, helping the thighs move smoothly without swinging. The action is centered at the hip joints rather than the spine, which promotes deliberate, momentum‑free hip extension using only body weight instead of a machine.