About this exercise
A lower-back and glute exercise performed on a 45-degree hyperextension bench with arms crossed in front of the chest. It targets the erector spinae and gluteal muscles through a controlled hip-hinge movement against gravity.
45-Degree Hyperextension
Step by step instructions, muscle activation and variants for the 45-Degree Hyperextension.
EasyLower back
How to Perform
- Position yourself on a 45-degree hyperextension bench with your hips resting on the pad and feet secured under the ankle supports
- Cross your arms over your chest or place your hands lightly at your temples
- Begin with your torso hanging down toward the floor in a relaxed, neutral position
- Brace your core and slowly raise your torso by extending your hips until your body forms a straight line
- Pause briefly at the top — do not hyperextend the lower back beyond neutral
- Lower your torso under control back to the starting position
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Lower back
Secondary
GlutesHamstrings
Common Mistakes
Common mistakes content is coming soon.
About the 45-Degree Hyperextension
The 45-Degree Hyperextension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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