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Last updated February 2, 2026
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abductorsgluteslatslower backteres majortrapezius
Frog Reverse Hyperextension
Lie with hips on the bench and knees bent outward like a frog. Squeeze your glutes to lift your legs until they align with your torso. Lower slowly.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
glutes (max)
Secondary
lower back
Equipment & setup
What you need and how to position yourself before starting.
Equipment
bench
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- 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.
- 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.
- 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.
- 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.
- 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.
- Step 6Repeat
- Perform the desired number of repetitions, focusing on form and control with each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully exit the hyperextension bench.
- Take a moment to stretch your muscles and hydrate as needed.