Dumbbell Single Leg Hyperextension

Muscles worked

Setup

1. Adjust the hyperextension bench so the top of the pad sits just below your hip crease to allow for full hip flexion.
2. Place one foot securely against the footplate and under the ankle pad, then lift the non-working leg off the support.
3. Hold a dumbbell firmly against your chest (goblet style) or hanging straight down with a neutral grip.
4. Engage your core and pull your shoulders back to establish a neutral spine.

How to do it

1. Inhale and slowly hinge forward at the hips, lowering your torso until you feel a deep stretch in the hamstring of the working leg.
2. Exhale and drive your hips hard into the pad to pull your torso back up to the starting position using only the working leg.
3. Squeeze the glute of the working leg at the top of the movement without arching your lower back.
4. Maintain a controlled tempo, taking 2-3 seconds on the descent and 1 second on the ascent.

Form checklist

• Keep your chin tucked to maintain a neutral cervical spine throughout the movement.
• Ensure the movement occurs at the hip joint, not by rounding or arching the lumbar spine.
• Keep the non-working leg tucked or slightly behind you to avoid using it for momentum.
• Stop the ascent once your torso is in a straight line with your working leg; do not hyperextend.

Pro tips

• Turn the toe of your working foot slightly outward to increase the recruitment of the gluteus medius and external rotators.
• Focus on 'pushing' your heel into the footplate to maximize hamstring tension during the concentric phase.
• Keep the dumbbell glued to your sternum to prevent the weight from shifting your center of gravity and pulling you out of alignment.

Make it harder

• Hold the dumbbell at arm's length toward the floor to create a longer lever arm, increasing the demand on the hamstrings.
• Perform a 3-second isometric hold at the top of each rep to maximize peak muscle fiber recruitment.

Frequently asked

What muscles does the dumbbell single leg hyperextension work?

The dumbbell single leg hyperextension primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the dumbbell single leg hyperextension?

The dumbbell single leg hyperextension uses dumbbell.

Is the dumbbell single leg hyperextension good for beginners?

The dumbbell single leg hyperextension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings
• Banded Glute Ham RaiseIntermediate · glutes and hamstrings
• Barbell Band Assisted DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Paused Sumo DeadliftAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius