Frog Reverse Hyperextension Tap On Floor

Muscles worked

Setup

1. Lie prone on a hyperextension bench or high flat bench with your hips positioned at the very edge of the pad.
2. Grip the handles or the sides of the bench firmly to stabilize your upper body.
3. Bend your knees to 90 degrees and press your heels together with your toes pointed outward in a 'frog' position.
4. Lower your legs until your toes or knees lightly tap the floor.

How to do it

1. Exhale and lift your thighs toward the ceiling by squeezing your glutes, keeping your heels pressed firmly together.
2. Lift until your thighs are roughly in line with your torso, maintaining a controlled 2-second upward tempo.
3. Inhale and slowly lower your legs back down until they lightly tap the floor, maintaining tension in the glutes.
4. Repeat the movement, ensuring the transition at the floor is a light tap rather than a rest.

Form checklist

• Keep your heels glued together throughout the entire set to engage the adductors.
• Maintain a neutral spine and avoid over-arching the lower back at the top of the lift.
• Ensure the movement is driven by the hips rather than momentum or swinging the legs.
• Keep your knees flared outward to maintain the frog position and maximize glute activation.

Pro tips

• Focus on a posterior pelvic tilt (tucking your tailbone) at the top of the movement to maximize glute shortening.
• Squeeze your heels together as hard as possible to increase irradiation and muscle fiber recruitment in the lower body.

Make it harder

• Add a 3-second isometric hold at the peak of the contraction on every rep.
• Place a light resistance band just above your knees to increase the challenge on the hip abductors and gluteus medius.

Frequently asked

What muscles does the frog reverse hyperextension tap on floor work?

The frog reverse hyperextension tap on floor primarily targets the adductors, erector spinae, glutes, and hamstrings, and also works the quadriceps as secondary muscles.

What equipment do you need for the frog reverse hyperextension tap on floor?

The frog reverse hyperextension tap on floor requires no equipment — just your body weight.

Is the frog reverse hyperextension tap on floor good for beginners?

The frog reverse hyperextension tap on floor is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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