Reverse Froggy Hyperextension

Frog Reverse Hyperextension Instructions

Starting Position:
1. Begin by positioning yourself on a bench or exercise table with your hips resting near the edge.
2. Position your elbows on the bench and your forearms parallel to each other for support.
3. Your knees should be placed on the floor beneath you, with your feet together to form a "frog" position.

Movement Instructions:
1. Engage your core and keep your back flat.
2. Slowly lift your feet off the ground, bringing your knees toward your chest while maintaining the "frog" position. Your hips should remain in contact with the bench.
3. Pause briefly at the top of the movement, feeling the contraction in your glutes and hamstrings.
4. Lower your feet back down to the starting position in a controlled manner.
5. Repeat the movement for the desired number of repetitions.

Tips:
- Focus on squeezing your glutes as you lift your feet.
- Keep your movement slow and controlled to avoid using momentum.
- Ensure your head remains aligned with your spine throughout the exercise to prevent strain on your neck.