Frog Reverse Hyperextension (On a Bench)
A reverse hyperextension off the end of a flat bench with the knees bent and apart and the soles together, which turns the thighs out and puts the glutes first.
How to do it
Setup
Face down on a flat bench, hips at the edge, hands on the bench, knees bent out wide and soles touching.
Steps
- Squeeze the glutes to lift the knees to the height of the bench.
- Hold the frog shape with the soles together.
- Lower under control.
Common mistakes
Knees drifting together: keep them wide; the frog is the variant. Lifting with the lower back: the thighs rise only to bench height. Kicking up fast: slow lift, pause, slow return.
Breathing
Exhale as the legs rise, inhale on the way down.
