Single-Leg 45-Degree Hyperextension
The Single-Leg 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 45-Degree Hyperextension Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae)
How to do the Single-Leg 45-Degree Hyperextension
Adjust the 45-degree hyperextension bench so the pad rests comfortably just below your hip crease.
Secure one foot firmly under the footplate and let the other leg hover or rest lightly behind you.
Cross your arms over your chest and keep your spine in a neutral line with your gaze forward.
Hinge forward at your hips, lowering your upper body toward the floor in a controlled motion.
Press through the heel of your working leg and contract your glutes and hamstrings to lift your torso back up to the starting position.
Single-Leg 45-Degree Hyperextension FAQs
What muscles does the Single-Leg 45-Degree Hyperextension work?
The Single-Leg 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 45-Degree Hyperextension?
Hyperextension bench.
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