Frog Reverse Hyperextension (on a bench) Exercise Guide
Exercise Profile
- Target
- Hips
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Hips
- Secondary Muscles
- Hamstrings, Gluteus Medius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Bench Frog Hyperextension
How to: Frog Reverse Hyperextension (on a bench)
- Lie face down on a bench, ensuring your hips are just off the edge.
- With your legs straight and toes pointed, lift your legs together by engaging the glutes.
- Slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting too high and straining the lower back.
- Not engaging the core properly.
- Using momentum instead of controlled movements.
Modifications
- Perform with knees slightly bent to reduce strain.
- Reduce the range of motion if experiencing discomfort.
Tips
- Engage your core to stabilize your lower back.
- Use a bench that is the right height to avoid strain on your legs.
- Focus on a controlled movement to maximize muscle engagement.
Frog Reverse Hyperextension (on a bench) Alternatives
Tags
hip exercise
strength training
glute activation
lower back support
bodyweight workout
hyperextension