Reverse Frog Pump on Incline Bench
Targets glutes from a reversed position
Glutes & HipsBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: Glutes |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 4 sets × 15-20 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Lie face down on incline bench
- Step 2: Feet together, knees out
- Step 3: Lift hips by squeezing glutes
- Step 4: Hold at top
- Step 5: Lower slowly
Equipment
- Incline bench optional
Coaching tips
Benefits
Targets glutes from a reversed position
Common mistakes
Arching lower back
Make it harder
Add weight on hips
Make it easier
Floor version
Breathing
Exhale on lift
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