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45-Degree Hyperextension Hold

The 45-Degree Hyperextension Hold mainly works the lower back, with help from the glutes & hips and hamstrings. You'll need: hyperextension bench.

Mr. Grey
JustGains_XY
@JustGains_XY

Required Equipment

Hyperextension Bench
Hyperextension Bench

45-Degree Hyperextension Hold Muscles Worked

Primary

Spinal Erectors (erector spinae)

Secondary

Glutes (gluteus maximus); Hamstrings

How to do the 45-Degree Hyperextension Hold

  1. Adjust the 45-degree hyperextension bench so the upper pad sits just below your hip crease.

  2. Secure your heels firmly under the footplates and cross your arms over your chest.

  3. Bend forward smoothly at the waist, lowering your upper body toward the floor in a controlled motion.

  4. Lift your torso back up until your body forms a straight line from your head to your heels.

  5. Hold this top position steadily while keeping your core braced and breathing normally.

  6. Lower your torso back down with control once your timer or set is complete.

45-Degree Hyperextension Hold FAQs

What muscles does the 45-Degree Hyperextension Hold work?

The 45-Degree Hyperextension Hold mainly works the lower back, with help from the glutes & hips and hamstrings. The main muscles are the erector spinae.

What equipment do you need for the 45-Degree Hyperextension Hold?

Hyperextension bench.

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