Legs · Bodyweight
Frog Reverse Hyperextension Tap on Floor
How to do the frog reverse hyperextension tap on floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Lie face down on a bench or raised surface with your hips at the edge and legs hanging down. Bring your heels together with knees bent out wide in a frog position, then drive your hips to lift your legs up behind you until you feel your glutes squeeze. Lower under control to tap the floor, then lift again.
- 1Feel your glutes squeeze hard as you lift the legs in the frog position
- 2Drive the movement from your hips, not your lower back
- 3Tap the floor lightly at the bottom and lift again under control
Common mistakes
- Don't arch and yank from your lower back to swing the legs
- Avoid using momentum; control the lift and the lower
- Don't let your knees come together; keep them wide
Muscles worked
The frog reverse hyperextension tap on floor mainly works the glutes, with the lower back and hamstrings assisting.
- GlutesPrimary
- Lower BackSupport
- HamstringsSupport
- Lower AbsMinor
- AdductorsMinor
Kovo programs the frog reverse hyperextension tap on floor for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
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- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.