Frog Reverse Hyperextension

A glute and hamstring isolation exercise performed on a bench with the frog leg position, extending the hips while lying prone. This targets the posterior chain with added glute emphasis.

Instructions

1. Position yourself face-down on a hyperextension bench with your hips at the edge of the pad.
2. Secure your feet under the footplate or have a partner stabilize your legs.
3. Form the frog position by bending your knees and placing the soles of your feet together with knees splayed outward.
4. Lower your torso toward the ground by bending at the waist, keeping your back neutral.
5. Drive through your feet and squeeze your glutes to extend your hips and raise your torso.
6. Raise your upper body until it’s parallel with your lower body, creating a straight line.
7. Hold the top position briefly while squeezing your glutes and hamstrings.
8. Lower yourself back down in a controlled manner to complete one repetition.

Tips

• Maintain a neutral spine throughout the movement to protect your lower back.
• The frog position increases glute activation compared to a standard hyperextension.
• Keep your neck in a neutral position; avoid looking up excessively.
• Perform the movement slowly and deliberately to maximize muscle tension.
• You can place your hands behind your head or across your chest as you progress.
• Control the eccentric (lowering) portion to maximize muscle damage and growth.