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45 degree one leg hyperextension (arms in front of chest)

45 degree one leg hyperextension (arms in front of chest)

The 45 degree one-leg hyperextension is an effective exercise that targets your lower back, glutes, and hamstrings. This challenging move helps strengthen your posterior chain, improve your posture, and enhance overall athletic performance. To perform this exercise, you will need a hyperextension bench or stability ball. Start by positioning yourself on the hyperextension bench with your hips resting comfortably on the pad and your feet secured at the footrest. Your upper body should be hanging freely off the bench, allowing your hands to reach forward and hold onto a stability ball or lightly interlace your fingers in front of your chest. Engage your core and squeeze your glutes to stabilize your body. Slowly lift one leg off the footrest, straightening it out behind you. Maintain a slight bend in your knee to prevent hyperextension. As you exhale, lower your upper body toward the ground while simultaneously lifting your extended leg until they are both parallel to the floor and aligned with your torso. Avoid arching your back excessively or rounding your shoulders during the movement. Keep a neutral spine and focus on using your muscles to control the motion. Hold the peak position for a brief pause, feeling the contraction in your lower back and glutes, then slowly reverse the movement and return to the starting position. Repeat the exercise for the desired number of repetitions and then switch legs. Remember, proper form is crucial to prevent injury and maximize the benefits of this exercise. If you're new to this movement, start with bodyweight only and gradually increase the difficulty by holding a weight plate or dumbbell against your chest. As with any exercise, be mindful of any discomfort or pain and adjust accordingly. Incorporating the 45 degree one-leg hyperextension into your routine can help strengthen your posterior chain muscles, improve your balance and stability, and contribute to better overall functional fitness. Remember to always prioritize quality over quantity and listen to your body to achieve the best results.


  • Lie face down on a hyperextension bench with your upper thighs resting on the pad and your feet secured under the footpads.
  • Cross your arms in front of your chest, or place your hands behind your head.
  • Extend one leg and lift it up towards the ceiling at a 45-degree angle. Keep your leg straight throughout the movement.
  • Lower your leg back down slowly and under control.
  • Repeat the movement with the other leg.
  • Continue alternating legs for the desired number of repetitions.

Tips & Tricks

  • Start with a light weight and gradually increase the resistance as you get stronger.
  • Maintain proper form by keeping your back straight and engaging your core throughout the exercise.
  • Control the movement and avoid using momentum to lift the weight.
  • Breathe steadily throughout the exercise, exhaling as you lift the weight and inhaling as you lower it.
  • Focus on the contraction of your glutes and hamstrings as you lift your leg and torso.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation.
  • Don't forget to stretch and warm up before starting the exercise to prevent injuries.
  • Incorporate this exercise into a well-rounded lower body routine for balanced muscle development.
  • Listen to your body and take breaks or modify the exercise if you experience pain or discomfort.
  • Fuel your body with a nutritious diet to support muscle growth and recovery.

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