45 Degree One Leg Hyperextension Arms in Front of Body

Muscles worked

Setup

1. Adjust the hip pad height so it sits just below your hip crease to allow for a full range of motion.
2. Place one foot securely against the footplate and lift the other leg off the pad, keeping it slightly behind or tucked.
3. Cross your arms over your chest and engage your core to stabilize your torso.
4. Ensure your hips are square to the bench and your standing leg has a very slight, soft bend in the knee.

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 until you feel a strong stretch in the hamstring of the working leg, typically when your torso is parallel to the floor.
3. Exhale and drive your hip into the pad, using your glute and hamstring to pull your torso back to the starting position.
4. Maintain a controlled tempo, taking 2-3 seconds on the descent and 1 second on the ascent.

Form checklist

• Keep your spine neutral from head to tailbone; do not round the upper back or arch the lower back.
• Ensure your hips remain level and do not rotate toward the unsupported side.
• Keep the weight distributed through the heel of the working foot to maximize posterior chain engagement.
• Stop the upward movement once your body forms a straight line; do not overextend the lower back at the top.

Pro tips

• Think about 'pushing the pad away' with your hip to maximize glute activation during the ascent.
• Squeeze the glute of the working leg at the top of the movement for a full second to ensure peak contraction.
• Keep your chin tucked slightly toward your chest to maintain a neutral cervical spine throughout the set.

Make it harder

• Hold a weight plate or dumbbell against your chest to increase the resistance.
• Extend your arms straight overhead to increase the lever length, significantly raising the difficulty for the lower back and hamstrings.

Frequently asked

What muscles does the 45 degree one leg hyperextension arms in front of body work?

The 45 degree one leg hyperextension arms in front of body primarily targets the erector spinae, glutes, and hamstrings, and also works the obliques and quadriceps as secondary muscles.

What equipment do you need for the 45 degree one leg hyperextension arms in front of body?

The 45 degree one leg hyperextension arms in front of body requires no equipment — just your body weight.

Is the 45 degree one leg hyperextension arms in front of body good for beginners?

The 45 degree one leg hyperextension arms in front of body is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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