Frog Reverse Hyperextension

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Lie face down on a hyperextension bench with your hips positioned at the edge.
   • Ensure your legs are straight and your feet are secured under the footpads.
2. Step 2Position Your Body
   • Keep your arms extended in front of you or crossed over your chest.
   • Engage your core and maintain a neutral spine throughout the movement.
3. Step 3Initiate the Movement
   • Slowly lift your legs upward by squeezing your glutes and engaging your lower back.
   • Keep your legs straight and avoid using momentum.
4. Step 4Peak Position
   • Raise your legs until they are parallel to the ground or slightly higher, ensuring your hips remain on the bench.
   • Hold the peak position for a moment, feeling the contraction in your glutes and lower back.
5. Step 5Lower Your Legs
   • Lower your legs back down in a controlled manner to the starting position.
   • Avoid letting your legs drop quickly; maintain control throughout the movement.
6. Step 6Repeat
   • Perform the desired number of repetitions, focusing on form and control with each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully exit the hyperextension bench.
   • Take a moment to stretch your muscles and hydrate as needed.