Step by step instructions, muscle activation and variants for the 45-Degree Single Leg Reverse Hyperextension.
The 45-degree single leg reverse hyperextension is a unilateral posterior chain exercise performed on a hyperextension bench angled at 45 degrees. By extending one leg at a time against gravity, it isolates the glutes and hamstrings while reducing spinal load compared to weighted variations.
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The 45-Degree Single Leg Reverse 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.