Resistance Band 45 Degrees Hyperextension

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 at the pelvis.
2. Secure one end of the resistance band to the base of the machine and loop the other end around the back of your neck or hold it firmly across your chest.
3. Position your feet firmly on the footplates with your ankles secured against the pads and legs straight but not locked.

How to do it

1. Inhale and slowly lower your torso by hinging at the hips, maintaining a flat back until you feel a deep stretch in your hamstrings.
2. Exhale and drive your hips into the pad to pull your torso back up until your body forms a straight line from head to heels.
3. Control the movement with a 2-second lowering phase and a powerful 1-second lifting phase, squeezing the glutes hard at the top.

Form checklist

• Maintain a neutral spine throughout the movement; do not round your back or crane your neck.
• Hinge strictly at the hip joint rather than bending at the waist.
• Avoid over-extending the lower back at the top; stop when your body is in a straight line.
• Keep your core braced to stabilize your torso against the band's tension.

Pro tips

• Imagine trying to 'pull' the pad toward your feet using your glutes to increase mind-muscle connection.
• Tuck your chin slightly toward your chest to help prevent lumbar hyperextension at the peak of the movement.

Make it harder

• Use a heavier resistance band or double up the bands for increased tension at the peak of the hinge.
• Add a 2-second isometric hold at the top of each repetition to maximize time under tension.

Frequently asked

What muscles does the resistance band 45 degrees hyperextension work?

The resistance band 45 degrees hyperextension primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the resistance band 45 degrees hyperextension?

The resistance band 45 degrees hyperextension uses resistance band.

Is the resistance band 45 degrees hyperextension good for beginners?

The resistance band 45 degrees hyperextension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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