Frog Reverse Hyperextension
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Lie face down with the hips at the edge of a bench and hold on to the bench.
- Bend the knees, turn them out and press the heels together so the legs form a diamond.
- Squeeze the glutes to lift the thighs until they are level with the torso, keeping the heels together.
- Lower under control without letting the lower back arch.
FORM TIPS
- The glutes lift the legs, not the lower back. If you feel it in the spine, lift less far.
TARGET MUSCLES
Primary
- Glutes
Secondary
- Lower Back
- Hamstrings
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.