Frog Reverse Hyperextension (On A Bench)
Frog Reverse Hyperextension (On A Bench) Exercise Description
The Frog Reverse Hyperextension (on a bench) is a bodyweight hip‑extension exercise that emphasizes the gluteus maximus with assistance from the hamstrings and spinal erectors. Performed prone with the hips at the bench edge, you lift the thighs by extending at the hips while maintaining a neutral spine and stable pelvis. The bent‑knee, slightly abducted “frog” position shortens the hamstrings and reduces lower‑leg leverage, directing more work to the glutes. Because the torso is supported, you can focus on controlled hip motion and pelvic positioning rather than using the lower back to create movement. Choose a bench height that supports the pelvis while allowing the legs to move freely, and use a smooth range that stops when the thighs reach the line of the torso without arching the low back.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semitendinosus
- Stabilizing Muscles: Gluteus Medius, Longissimus, Multifidus, Rectus Abdominis, Transversus Abdominis
- 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: Male
How To Do The Frog Reverse Hyperextension (On A Bench) Exercise
‘- Lie prone on a flat bench with your hips at the edge and pelvis/lower abdomen supported; hold the bench for stability.
– Set head and neck in line with your spine; draw ribs down and lightly brace your abdominals.
– Let legs hang, then bend knees to about 90 degrees; separate knees slightly and turn thighs slightly outward for the “frog” position.
– Keep shins roughly vertical and feet aligned with knees; maintain this shape throughout.
– Initiate the lift by squeezing the glutes to extend at the hips—do not arch the lower back.
– Raise thighs until they’re roughly in line with your torso; stop before the pelvis tips anteriorly.
– Pause briefly with glutes engaged while keeping the spine neutral.
– Lower with control, allowing hips to flex as thighs move below bench level without losing alignment.
– Keep shoulders down and grip relaxed; avoid pressing with the arms or swinging the legs.
– Breathe out as you lift and in as you lower; keep your gaze down to maintain a neutral neck.
Frog Reverse Hyperextension (On A Bench) Tips
‘- Position your hips right at the bench edge so your pelvis and lower abdomen are supported while your legs can move freely.
– Set your head and neck in line with your spine, draw your ribs down, and lightly brace your abdominals before you start lifting.
– Bend your knees to about 90 degrees, separate them slightly, and turn your thighs slightly outward to create the “frog” position.
– Keep your shins roughly vertical and your feet aligned with your knees, and maintain this same leg shape throughout the movement.
– Initiate each lift by squeezing your glutes to extend at the hips rather than arching your lower back.
– Raise your thighs only until they’re roughly in line with your torso, stopping before your pelvis tips anteriorly.
– Briefly pause at the top with your glutes engaged while keeping your spine neutral.
– Lower your legs with control, letting your hips flex and your thighs move below bench level without losing your alignment.
– Keep your shoulders down and your grip on the bench relaxed so you’re not pressing with your arms or swinging your legs.
– Breathe out as you lift and in as you lower, keeping your gaze down to help maintain a neutral neck.
Frog Reverse Hyperextension (On A Bench) Beginner Introduction
The Frog Reverse Hyperextension (on a bench) is a bodyweight hip-dominant movement performed lying face down with the front of the hips resting on a bench. The legs move behind the body through hip extension while the upper body remains supported, which places the effort mainly on the glutes with help from the hamstrings and muscles along the lower back. The bent-leg, slightly wider “frog” leg position shortens the hamstrings and lessens leverage from the lower legs so the backside muscles near the hips take on more of the workload.
Because the torso is braced by the bench, the exercise highlights controlled action at the hip joints instead of motion from the spine. Attention stays on steady alignment through the middle of the body—ribs, pelvis, and lower back—while the thighs lift only until they level with the trunk. This slower, more deliberate style encourages smooth, uninterrupted arcs of movement rather than swinging, making it useful for learning to generate hip extension strength with stability through the core and back.