45 degree hyperextension
Target Muscle
Secondary Muscles
Equipment
Keep your body straight and bend at your waist while keeping your back flat, continue to lower your torso until you feel a mild stretch on the hamstrings.
Begin to raise your torso by extending through the hips with your back still kept straight, continue this movement until your body is in line with your legs.
Hold this position for a few seconds, focusing on squeezing your glutes and hamstrings at the top of the movement.
Slowly lower your body back to the starting position, repeating the movement for the desired amount of repetitions.
Pro Tip
Controlled Movements: Avoid rushing through the exercise or using momentum to swing your body up and down. This can lead to lower back strain or injury. Instead, focus on slow, controlled movements. Lower your upper body towards the ground, then use your lower back and glute muscles to lift your torso back to the starting position. Engage Your Core: Another common mistake is not engaging the core during the exercise. Always remember to keep your core engaged throughout the movement. This helps to protect your lower back and ensures that the right muscles are being targeted. Maintain a Neutral Spine: To avoid straining your neck or