Frog Reverse Hyperextension (on a bench)
Perform the Frog Reverse Hyperextension on a bench to target your glutes and hamstrings.
- Lie face down on a bench with your hips at the edge.
- Position your legs in a frog stance, with the soles of your feet together.
- Engage your core and lift your legs upward, squeezing your glutes at the top.
- Lower your legs back to the starting position and repeat.
How to perform the Frog Reverse Hyperextension (on a bench)
- Set up. Set up in a stable, balanced starting position appropriate for the Frog Reverse Hyperextension (on a bench) using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your hamstrings rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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