Frog Reverse Hyperextension Tap on Floor
Gym Exercise Card
Equipment
The Frog Reverse Hyperextension is an exercise targeting the glutes and lower back. It engages the posterior chain, promoting strength and stability in these areas. This move is performed by lifting the legs while lying prone, providing effective resistance training without heavy equipment.
How to do it
- Lie face down on the floor with arms folded under your chin.
- Bend your knees and bring your heels together, knees apart to form a 'frog' position.
- Tighten your core and glutes, then lift your thighs off the floor, tapping them back down gently.
- Ensure controlled movement during the lift and lower phases.
- Repeat for the desired number of repetitions, keeping tension in the glutes throughout.
Muscles worked
Primary Erector Spinae Gluteus Maximus
Secondary Gluteus Medius Hamstrings
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