On a flat bench, lie on your stomach with your hips at end of the bench and your legs hanging off the edge.
Hug the bench with your arms and flare your knees out to your sides so that you can put the soles of your feet together.
Keeping the soles of your feet together, exhale as you lift your feet as high as you can.
Hold for a count of two.
Inhale as you slowly lower your feet back to the starting position.
Repeat for the prescribed number of repetitions.
Comments and tips
Unlike the flat bench reverse hyperextension, the flat bench frog reverse hyperextension does not activate your hamstrings as synergists because the knees are bent. This places more demand on the gluteus maximus to extend the hip, making it an effective exercise specifically for strengthening and building your gluteus maximus.
For the safety of your back, do not swing your legs. Perform the exercise in a controlled manner.
Place a towel underneath your hips if there is any pain or discomfort.
To make the exercise more challenging, wear ankle weights.
This exercise allows you to move your hips through a wider range of motion compared to performing the exercise on the floor (reverse frog pumps).