Frog Reverse Hyperextension (on a bench)
Expert Advice
Focus on squeezing your glutes at the top of the movement to maximize muscle engagement.
How-to-do Steps
- Lie face down on a bench with your hips at the edge.
- Bend your knees and bring your heels together in a 'frog' position.
- Lift your thighs off the bench by squeezing your glutes and lats.
- Hold the contraction at the top for a moment.
- Lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Frog Reverse Hyperextension (on a bench) primarily targets the Lats, Glutes, with Strength mechanics using Special Bench. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats45%
Glutes45%
Secondary
Hamstrings10%
Equipment
Special Bench
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Frog Reverse Hyperextension (on a bench) work?
Frog Reverse Hyperextension (on a bench) primarily targets the Lats, Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Special Bench.
How many sets and reps should I do for Frog Reverse Hyperextension (on a bench)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Frog Reverse Hyperextension (on a bench) suitable for beginners?
Yes, Frog Reverse Hyperextension (on a bench) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
