Step by step instructions, muscle activation and variants for the Frog Reverse Hyperextension Tap on Floor.
The frog reverse hyperextension tap on floor is a glute-focused variation performed prone on a hyperextension bench. The legs are held in a frog position — knees bent outward with heels together — and the feet tap the floor at the bottom of each rep before being driven back up. The frog leg position maximises glute activation and reduces hamstring dominance.
Common mistakes content is coming soon.
The Frog Reverse Hyperextension Tap on Floor is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.