Bodyweight Frog Reverse Hyperextension

Instructions for proper form

1. Start by lying face down on a flat bench, ensuring your hips are at the edge and your legs are hanging off. 2. Keep your feet together with your toes pointed and hinge from your hips to lift your legs in a controlled manner upwards. 3. Engage your glutes and maintain a neutral spine, avoiding arching your back. 4. Lift your legs until your thighs are parallel to the ground, then slowly lower them back to the starting position. 5. Maintain a smooth and controlled motion throughout, keeping your core tight.

Common mistakes to avoid

1. Avoid lifting your legs too high, which can strain your lower back. 2. Do not round or overextend your back during the movement. 3. Keep your breathing steady; don’t hold your breath. 4. Avoid letting your legs swing or using momentum to lift; focus on using your glutes.

Benefits

Specific benefits of the exercise

This exercise effectively targets the gluteus maximus, helping to improve strength and endurance in the glutes, which can enhance lower body athletic performance and overall stability.

Expected results and timeframe

With consistent practice (2-3 times per week), you can expect to notice improved glute strength, better hip extension, and enhanced muscle tone within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to build strength in their glutes without the need for weights. It’s also beneficial for individuals wanting to improve their body mechanics, posture, and lower body strength.

Scientific studies supporting its effectiveness

Studies show that glute activation during hip extension exercises significantly correlates with improved athletic performance and reduced risk of injury in the lower body (e.g., Canham et al., 2020).

Variations

Beginner modifications

To make this exercise easier, you can reduce the range of motion by lifting your legs only a few inches off the ground or perform the movement without a bench by lying flat on the floor.

Advanced progressions

For an advanced variation, you can add ankle weights to increase resistance or perform the exercise on an elevated surface like a stability ball to engage stabilizing muscles.

Integrations

Complementary exercises

Complement this exercise with squats, lunges, and deadlifts to further develop glute strength and overall lower body power.

Super set recommendations

Consider pairing the Bodyweight Frog Reverse Hyperextension with exercises like Bulgarian split squats or hip thrusts to ensure a comprehensive glute workout.

Sample workout routines

A sample routine could include: 1) Warm-up: Dynamic stretches; 2) Bodyweight Frog Reverse Hyperextension: 3 sets of 12-15 reps; 3) Squats: 3 sets of 10-12 reps; 4) Lunges: 3 sets of 10 reps per leg.

Exercise combinations

This exercise can be combined with planks and bridge exercises for a complete core and glute workout.

Best time to do this exercise in your workout

This exercise is best performed in the middle of your workout after warming up, ideally after compound lower body movements but before high-intensity cardio, to focus on glute activation.