45 degree one leg hyperextension (arms in front of chest) Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Single leg back extension
Visualised Target Muscle Groups
Front
Back
How to: 45 degree one leg hyperextension (arms in front of chest)
- Start by lying face down on a padded surface, with your arms extended in front of your chest.
- Lift one leg up toward the ceiling at a 45-degree angle, keeping the other leg flat on the ground.
- Squeeze your glutes at the top of the movement, then slowly lower the leg back to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Common Mistakes
- Lifting the leg too high, which can cause lower back strain.
- Using momentum rather than controlled movement.
- Not maintaining proper body alignment.
Modifications
- Perform the exercise with both legs for added stability.
- Use a cushion under your hips for additional support during the movement.
Tips
- Keep your back straight and engage your core throughout the movement.
- Control the movement when lowering to avoid straining your back.
- Ensure that your lifted leg stays in a straight line without twisting.
45 degree one leg hyperextension (arms in front of chest) Alternatives
Tags
hamstrings
glutes
lower back
strength
bodyweight
exercise
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