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45 degree hyperextension (arms in front of chest) (Side-POV)

45 degree hyperextension (arms in front of chest) (Side-POV)

The 45-degree hyperextension (arms in front of chest) (Side-POV) is an excellent exercise that primarily targets the muscles in your lower back, glutes, and hamstrings. This particular variation involves positioning your arms in front of your chest during the movement, which adds an additional challenge to your core muscles as they work to stabilize your upper body. By performing this exercise, you can strengthen your posterior chain, improve your posture, and enhance your overall stability. The 45-degree angle of the hyperextension allows for optimal engagement of the targeted muscles, ensuring effective muscle activation and growth. Including the 45-degree hyperextension (arms in front of chest) (Side-POV) in your workout routine can be advantageous in various ways. It helps to strengthen your erector spinae muscles, key players in maintaining a strong, healthy back. Additionally, strong glutes and hamstrings contribute to improved athletic performance and reduced risk of injuries, especially those related to the lower back. Remember to start with proper form and add weights gradually as you progress. It's important to engage your core muscles throughout the movement, and avoid using momentum to swing your body. Aim for controlled and deliberate movements to maximize the benefits of this exercise. Integrating the 45-degree hyperextension (arms in front of chest) (Side-POV) into your exercise routine can provide you with a challenging workout, enhance your strength and stability, and contribute to an overall healthier physique.


  • Place a hyperextension bench in a position that allows you to comfortably rest your thighs on the padding and your upper body to hang off the edge.
  • Position yourself on the bench with your thighs against the padding and your upper body hanging off.
  • Cross your arms over your chest or in front of your chest with your hands touching your opposite shoulders.
  • Engage your core muscles to stabilize your body and maintain a neutral spine.
  • Lower your upper body down towards the ground until your torso is parallel to the floor or slightly below.
  • Keep your neck in a neutral position and avoid straining your neck or lower back.
  • Contract your lower back muscles to lift your upper body back up to the starting position.
  • Squeeze your glutes at the top of the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining good form throughout the movement.
  • Engage your core muscles to stabilize your body during the exercise.
  • Start with a light weight or no weight at all, and gradually increase the resistance as you progress.
  • Avoid hyperextending your back by keeping your movements controlled and within a safe range of motion.
  • Breathe out as you lift your upper body and breathe in as you lower it back down.
  • Use a mat or towel to cushion your hips and thighs for added comfort.
  • Ensure proper alignment of your spine by keeping your neck neutral and your gaze forward.
  • Listen to your body and stop if you experience any pain or discomfort.
  • Incorporate this exercise into your routine at least twice a week for best results.
  • Pair this exercise with other exercises targeting your lower back and glutes for a well-rounded workout.

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