45 degree hyperextension (arms in front of chest) (Side POV) Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- 45 degree back extension
How to: 45 degree hyperextension (arms in front of chest) (Side POV)
- Lie face down on a hyperextension bench or flat surface, hips at the edge.
- Place arms in front of your chest or behind your head.
- Engage your glutes and lift your upper body towards the ceiling.
- Pause at the top, then slowly lower back down.
Common Mistakes
- Allowing the back to arch excessively.
- Not engaging the core or glutes effectively.
Modifications
- Perform on a softer surface or use a cushion for lower back support.
- Reduce the range of motion if experiencing discomfort.
Tips
- Keep your back straight throughout the movement to avoid strain.
- Engage your core to stabilize your body during the exercise.
45 degree hyperextension (arms in front of chest) (Side POV) Alternatives
Tags
glutes
hyperextension
strength
hamstrings
back
bodyweight