Form cues
- Keep back straight
- Hinge from hips
- Engage glutes
- Avoid hyperextending spine
Exercise
45 Degree Hyperextension
Back, leverage machine
A lower back exercise on a 45-degree hyperextension bench that targets the spinal erectors and posterior chain.
Target: erector spinae. Also works: glutes, hamstrings, lower back.
Steps
- Position yourself on the 45-degree hyperextension bench with ankles secured.
- Cross arms over chest or place hands behind head.
- Lower your upper body forward at the hips.
- Stop when your upper body is just below parallel to the floor.
- Lift your torso back up in line with your legs.
Common mistakes
- Rounding the back
- Overextending at the top
- Using momentum
Breathing
Exhale as you rise, inhale as you lower.
In the app, search for 45 Degree Hyperextension and add it to a workout.