45 degree hyperextension
Target Muscle
Secondary Muscles
Equipment
Keep your body straight, cross your arms over your chest or place your hands behind your head, then bend forward at the waist as far as you can while keeping your back flat.
Slowly raise your torso until your body is in a straight line again, focusing on using your lower back muscles to perform the movement and avoiding using your hips to lift your body.
Hold at the top of the movement for a couple of seconds to maximize the contraction in your lower back.
Lower your body back to the starting position, repeating for the desired number of repetitions.
Pro Tip
Controlled Movement: Avoid jerky or rapid movements. Instead, perform the exercise with slow and controlled motion. This will help engage your muscles more effectively and reduce the risk of injury. A common mistake is to use momentum rather than muscle strength, which can lead to poor form and potential injury. Maintain Neutral Spine: It's crucial to keep your spine neutral throughout the exercise to prevent lower back injury. Avoid rounding or excessively arching your back. Instead, maintain a slight natural curve in your lower back. Range of Motion: Don't overextend your body at the top of the movement. A common mistake is to