Single-Leg Reverse 45-Degree Hyperextension
Strengthen your glutes and hamstrings with the Single-Leg Reverse Hyperextension! Improve lower body strength and stability.
The Single-Leg Reverse 45-Degree Hyperextension mainly works the glutes & hips and hamstrings, with help from the lower back. You'll need: hyperextension bench.
Required Equipment
Single-Leg Reverse 45-Degree Hyperextension Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Lower Back (quadratus lumborum)
Single-Leg Reverse 45-Degree Hyperextension Variations and Alternatives
How to do the Single-Leg Reverse 45-Degree Hyperextension
Position yourself face down on a 45 degrees reverse hyperextension bench. Secure your pelvis and upper thighs onto the pads and grip the handles for support.
Start with both legs straight and extended downward, in line with your torso.
Engage your core and ensure your spine remains neutral throughout the movement.
Keeping one leg straight and secured on the bench, lift the other leg upwards to just above parallel to the floor by contracting the glute and hamstring muscles. The images show the muscles involved during this part of the motion.
Slowly lower the leg back to the starting position to complete one repetition.
Perform the desired number of repetitions with one leg, then switch and repeat the same number of repetitions with the opposite leg.
Rest as needed between sets.
Make sure to avoid swinging the leg or using momentum to lift it; the movement should be controlled and deliberate. Proper form is crucial to ensure effectiveness and to prevent injury.
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Single-Leg Reverse 45-Degree Hyperextension FAQs
What muscles does the Single-Leg Reverse 45-Degree Hyperextension work?
The Single-Leg Reverse 45-Degree Hyperextension mainly works the glutes & hips and hamstrings, with help from the lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Single-Leg Reverse 45-Degree Hyperextension?
Hyperextension bench.
What workout day should the Single-Leg Reverse 45-Degree Hyperextension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single-Leg Reverse 45-Degree Hyperextension variations and alternatives?
Similar exercises include the 45-Degree Back Extension, 45-Degree Back Extension with Scapular Adduction, 45-Degree Hip & Glute Focused Extension and 45-Degree Twisting Hyperextension.
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