45 Degree Hyperextension Arms In Front Of Chest

Muscles worked

Setup

1. Adjust the hip pad height so the top edge sits just below your hip crease, allowing your pelvis to rotate freely.
2. Step onto the footplate and secure your ankles firmly under the padded rollers.
3. Stand with your legs straight (knees slightly soft) and cross your arms over your chest, placing your hands on opposite shoulders.
4. Align your head, neck, and spine into a neutral, straight line.

How to do it

1. Inhale and slowly hinge forward at the hips, lowering your torso toward the floor while keeping your back flat.
2. Lower yourself until you feel a significant stretch in your hamstrings, ensuring the movement comes from the hips and not the waist.
3. Exhale and drive your hips hard into the pad to pull your torso back up to the starting position.
4. Stop when your body forms a straight line from your head to your heels; do not arch your back past neutral.

Form checklist

• Keep your chin tucked slightly to maintain a neutral neck position.
• Ensure the hinge occurs at the hip joint, not by rounding the lumbar spine.
• Maintain a slight bend in the knees to avoid joint strain and keep tension on the muscles.
• Squeeze your glutes forcefully at the top of the movement.

Pro tips

• To shift more emphasis to the glutes, turn your toes out at a 45-degree angle and focus on 'pushing' the pad away with your hips.
• Maintain a 'proud chest' throughout the descent to prevent the upper back from rounding.
• Focus on a slow 3-second eccentric (lowering) phase to maximize hamstring hypertrophy.

Make it harder

• Add a 2-second pause at the top of the movement while maximally contracting the glutes.
• Move your hands from your chest to behind your head (prisoner style) to increase the resistance through a longer lever arm.

Frequently asked

What muscles does the 45 degree hyperextension arms in front of chest work?

The 45 degree hyperextension arms in front of chest primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the 45 degree hyperextension arms in front of chest?

The 45 degree hyperextension arms in front of chest uses dumbbell.

Is the 45 degree hyperextension arms in front of chest good for beginners?

Yes. The 45 degree hyperextension arms in front of chest is a beginner-friendly movement and a strong foundation to build on.

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