Dumbbell Single-Leg Hyperextension Version II
The Dumbbell Single-Leg Hyperextension Version II is a compound exercise that mainly works the lower back and glutes & hips, with help from the hamstrings. You'll need: dumbbells and hyperextension bench.
Required Equipment
Dumbbell Single-Leg Hyperextension Version II Muscles Worked
Primary
Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Secondary
Hamstrings
How to do the Dumbbell Single-Leg Hyperextension Version II
Position yourself face down on a hyperextension bench with your hips resting comfortably on the pad and one foot secured in the footplate while the other leg is lifted behind you.
Hold a single dumbbell securely against your chest with both hands.
Engage your core and slowly lower your upper body toward the floor by bending at the hips.
Pause briefly at the bottom of the movement without rounding your lower back.
Drive through your heel and squeeze your glutes to raise your torso back up to the starting position.
Dumbbell Single-Leg Hyperextension Version II FAQs
What muscles does the Dumbbell Single-Leg Hyperextension Version II work?
The Dumbbell Single-Leg Hyperextension Version II mainly works the lower back and glutes & hips, with help from the hamstrings. The main muscles are the erector spinae and gluteus maximus.
What equipment do you need for the Dumbbell Single-Leg Hyperextension Version II?
Dumbbells and hyperextension bench.
Is the Dumbbell Single-Leg Hyperextension Version II a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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