45 Degree Hyperextension (Arms in Front of Chest)
Gym Exercise Card
Equipment
A 45-degree hyperextension is an effective exercise for strengthening the lower back and glutes. The movement involves bending at the hips while keeping the back straight, intensively targeting the posterior chain muscles. It is beneficial for improving lower back endurance and overall core stability.
How to do it
- Align your thighs on the padding of the back extension bench, securing your feet under the foot pads.
- Cross your arms in front of your chest for balance.
- Lower your torso until you feel a stretch in your hamstrings, maintaining a straight back.
- Engage your glutes and lower back to lift your torso back to the starting position.
- Repeat in a controlled manner for the desired number of repetitions.
Muscles worked
Primary Erector Spinae Gluteus Maximus
Secondary Hamstrings
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