Frog Reverse Hyperextension Tap On Floor
Frog Reverse Hyperextension Tap On Floor Exercise Description
The Frog Reverse Hyperextension (Tap on Floor) is a bodyweight hip-extension drill performed prone on a bench or sturdy surface with the hips at the edge so the legs can hang freely. Bending the knees and externally rotating the hips (knees wide, soles touching) reduces hamstring leverage and places greater emphasis on the gluteus maximus, while the spinal erectors and deep core stabilize the trunk isometrically. Each rep is controlled: lift the thighs by extending at the hips, then lower until the toes lightly tap the floor to standardize range without bouncing. The goal is smooth hip motion with a neutral lumbar spine—no swinging or excessive arching. It’s a clean way to practice glute-driven hip extension and pelvic control without added load or spinal compression.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: Iliocostalis, Longissimus, Multifidus, Spinalis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: 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 Tap On Floor Exercise
‘- Set a bench so your legs can hang and reach the floor; lie prone with hip bones (ASIS) near the edge and hands gripping the bench.
– Keep ribs down, brace your abdominal wall, and align head/neck neutral (gaze straight down).
– Bend knees ~90°, open knees wide, externally rotate hips, and press the soles/heels lightly together (frog position).
– Initiate by squeezing the glutes to lift the thighs until your hips reach neutral with the torso; avoid lumbar hyperextension.
– Keep knees wide and bent; movement comes from the hips, not the low back.
– Lower with control until the toes gently tap the floor—no bouncing or momentum.
– Maintain steady breathing and a quiet upper body; stop the range if the pelvis tilts or the low back arches.
Frog Reverse Hyperextension Tap On Floor Tips
‘- Set bench height so your legs can hang freely and toes can reach the floor.
– Position your hip bones (ASIS) right near the edge of the bench and grip the bench with your hands.
– Keep ribs down, brace your abdominal wall, and keep your head/neck neutral with your gaze straight down.
– Bend your knees to about 90°, open the knees wide, externally rotate the hips, and press the soles/heels lightly together into a frog position.
– Initiate each rep by squeezing your glutes to lift the thighs, stopping when your hips reach neutral with your torso.
– Avoid letting the low back hyperextend; the movement should come from the hips, not the lumbar spine.
– Keep the knees wide and bent throughout the motion so the frog position stays consistent.
– Lower your legs with control until the toes gently tap the floor, using the tap only to standardize depth.
– Do not bounce or use momentum at the bottom; keep the motion smooth and controlled.
– Maintain steady breathing and a quiet, still upper body, stopping the range if the pelvis tilts or the low back starts to arch.
Frog Reverse Hyperextension Tap On Floor Beginner Introduction
The Frog Reverse Hyperextension (Tap on Floor) is a bodyweight hip-extension exercise done face-down on a bench or other firm support, with the hips positioned so the legs move freely underneath. The legs are bent and turned outward into a “frog” shape, which shifts much of the work toward the glutes while reducing help from the back of the thighs. Muscles along the spine and the core stay steady to hold the upper body still as the legs move.
During the motion, the hips extend to raise the thighs, then lower again until the toes gently meet the ground, giving each repetition a consistent endpoint without using momentum. The spine is intended to remain in a natural, comfortable curve, with the movement centered at the hips rather than the lower back. This creates a slow, deliberate pattern that highlights glute strength, hip control, and stable posture. Because it uses only bodyweight and a bench or similar surface, it offers a way to practice strong, controlled hip extension without extra loading through the spine.