Frog Reverse Hyperextension (on a bench)
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The frog reverse hyperextension on a bench is a body-weight strength movement that trains the hips and posterior chain. Lying face down on a bench with your legs hanging off the end, you turn your heels out and knees apart into a frog position, then lift your legs behind you. The frog setup shifts the emphasis toward the hips and is a low-equipment way to build posterior strength and stability.
How to do the Frog Reverse Hyperextension (on a bench)
- 1Lie face down on a flat bench so your hips sit at the very edge and your legs hang straight down off the end.
- 2Grip the sides of the bench or its front edge with both hands to anchor your upper body and keep your torso flat.
- 3Bring your knees apart and turn your heels outward into a frog position, bringing the soles of your feet toward each other.
- 4Brace your core and squeeze your hips to lift both legs up and back until they reach roughly the height of your torso.
- 5Hold the top position briefly while keeping your hips pressed into the bench and avoiding any arching through the lower back.
- 6Lower your legs under control back to the starting hang, keeping tension in the hips throughout.
- 7Complete your reps, then carefully plant your feet on the floor and stand up from the bench.
Form tips
- Move with control on both the lift and the descent rather than swinging your legs up with momentum.
- Keep your hips and pelvis pressed into the bench so the work stays in the hips instead of the lower back.
- Maintain the frog position with heels out and knees apart for the full range, not just at the top.
- Pause briefly at the top and focus on squeezing through the hips before lowering.
Common mistakes
- Using momentum to swing the legs up, which removes tension from the hips and makes the rep less effective.
- Over-arching the lower back to lift higher, which shifts load onto the spine and risks discomfort or injury.
- Letting the legs drift out of the frog position, which changes the movement and reduces the intended hip emphasis.
- Lifting the hips off the bench, which lets the torso help cheat the legs upward instead of the hips doing the work.
Frequently asked questions
What does the frog reverse hyperextension on a bench work?
It trains the hips and posterior chain. The frog position — heels turned out and knees apart — biases the work toward the hips as you lift your legs up and back.
Do I need any equipment for this exercise?
No, it only requires your body weight and a sturdy flat bench to lie on. Grip the bench to keep your upper body anchored as you lift your legs.
Is the frog reverse hyperextension good for beginners?
Yes. Because it uses only body weight and a controlled range of motion, it suits beginners building hip and posterior-chain strength. Start with a smaller range and add reps as you get stronger.
How many sets and reps should I do?
For body-weight hip work, 2–4 sets of 10–15 controlled reps is a sensible starting range. Prioritize smooth, full-range reps over rushing through them.
Where should I feel this exercise?
You should feel it working through the hips and posterior chain, not in your lower back. If you feel strain in the spine, reduce the range and keep your hips pressed into the bench.
