Reverse Frog Hyperextension On Box

Muscles worked

Setup

1. Lie face down on a high box or flat bench so your hips are positioned at the very edge, allowing your legs to hang freely.
2. Grip the front or sides of the box firmly to stabilize your upper body.
3. Bend your knees to 90 degrees and press your heels together, allowing your knees to flare out to the sides in a 'frog' position.
4. Tuck your chin slightly to maintain a neutral spine and engage your core.

How to do it

1. Exhale and drive your heels toward the ceiling by extending your hips, keeping your heels pressed firmly together throughout the lift.
2. Squeeze your glutes hard at the top of the movement, ensuring the motion comes from the hips rather than the lower back.
3. Inhale and slowly lower your knees back toward the floor in a controlled 2-3 second eccentric phase.
4. Stop the descent just before your knees touch the ground to maintain constant tension on the glutes.

Form checklist

• Keep your heels glued together to maintain external hip rotation.
• Avoid arching your lower back at the top; focus on a posterior pelvic tilt.
• Ensure your chest stays in contact with the box to prevent momentum.
• Keep the movement slow and controlled to avoid using swinging momentum.

Pro tips

• Think about 'scooping' your pelvis into the edge of the box as you lift to maximize the contraction in the lower glute fibers.
• Pause for a full second at the peak of the movement to emphasize the mind-muscle connection.

Make it harder

• Place a light dumbbell between your feet or wrap a resistance band around your thighs just above the knees.
• Perform the movement with a 3-second hold at the top of every repetition.

Frequently asked

What muscles does the reverse frog hyperextension on box work?

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

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

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

Is the reverse frog hyperextension on box good for beginners?

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

Related exercises

• 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings
• Banded Glute Ham RaiseIntermediate · glutes and hamstrings
• Barbell Band Assisted DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Paused Sumo DeadliftAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius