Dumbbell Frog Reverse Hyperextension (On a Bench)
The frog reverse hyperextension with a dumbbell held between the soles: knees bent and apart, the thighs lift from the end of the bench against the extra load.
How to do it
Setup
Face down on a flat bench, hips at the end, knees bent and wide, soles together around a dumbbell.
Steps
- Lift the knees until the thighs are level with the bench.
- Keep the soles pressed into the bell the whole way.
- Lower slowly until the knees nearly touch the floor.
Common mistakes
Soles drifting apart: the bell falls; press them together. Lifting past the bench line: the lower back arches; stop at level. Dropping the legs fast: control the way down.
Breathing
Exhale as the legs rise, inhale on the way down.
