45-Degree Twisting Hyperextension - How to Perform, Muscles, Variants | SatisFIT Skip to main content

45-Degree Twisting Hyperextension

Step by step instructions, muscle activation and variants for the 45-Degree Twisting Hyperextension.

MediumGlutesLower back

About this exercise

A lower-back and glute exercise performed on a 45-degree hyperextension bench where a trunk rotation is added at the top of each rep to engage the obliques alongside the erector spinae. The angled bench allows a full range of motion through the lumbar spine and hips.

How to Perform

  • Set up on a 45-degree hyperextension bench with your hips resting on the pad and feet secured under the ankle supports
  • Begin with your torso hanging down toward the floor, arms crossed over your chest or hands at your temples
  • Extend your hips and raise your torso until your body forms a straight line (do not hyperextend the lower back)
  • At the top, rotate your upper body to one side, then rotate back to center
  • Lower your torso under control back to the starting position
  • Alternate the rotation direction each rep for balanced oblique engagement

Muscle Activation

Primary
GlutesLower back
Secondary
HamstringsObliques

Common Mistakes

Common mistakes content is coming soon.

About the 45-Degree Twisting Hyperextension

The 45-Degree Twisting 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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