Reverse Hyperextension to Frog Pump to Abduction
Multi-part complex that thoroughly activates the glutes through extension and abduction.
Glutes & HipsAdvancedStrengthComplex
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Advanced |
| Type | Strength · Complex |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~31 kcal |
How to do it
- Perform a reverse hyperextension.
- Transition into a frog-pump position and drive the hips up.
- Finish with a controlled hip abduction.
- Keep the glutes engaged throughout the complex.
- Repeat the sequence for desired reps.
Equipment
- Bench or Reverse Hyper
Coaching tips
Benefits
Multi-part complex that thoroughly activates the glutes through extension and abduction.
Common mistakes
Avoid using momentum or losing tension between movements.
Make it harder
Add light load or slow the tempo.
Make it easier
Perform each movement separately.
Breathing
Exhale on the exertion phases of each part.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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