45-Degree Hyperextensions – A Fantastic Core Strengthening Exercise

45 Degree Hyperextensions are a solid physical exercise to activate your lower back. Would you like to maintain the ideal technique and develop your Erector Spinae? Read our step-by-step guide so that you get going straight away.

Exercise Summary

  • Primary Muscles Worked: Erector Spinae
  • Other Muscles (Secondary) Worked: Gluteus Maximus, and Hamstrings
  • Equipment: Hyperextension Bench
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic or Auxiliary

45 Degree Hyperextensions Exercise Procedure

  • Begin by setting up a 45-degree hyperextensions machine. If the machine is adjustable, ensure your support is high up on your pelvis and allows for a full range of motion.
  • Next lower your upper body by bending forward.
  • Once you have reached the bottom, pull your body back up to your starting position.
  • Continue repeating your hyperextensions for a full set.
Graphic image of a muscular man performing alternate cable triceps extensions.

Utilized Muscles

Target (Agonist)

  • Erector Spinae


  • Gluteus Maximus
  • Hamstrings

Dynamic Stabilizers

  • None


  • Latissimus Dorsi
  • Levator Scapulae
  • Rhomboids
  • Trapezius – Lower
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis
Image of the skeletal muscular system with the muscles used in the 45 degree hyperextensions exercise highlighted in red and the rest in blue.

Tips for Better Results and Proper From

You’ve come to the right place if you’re motivated to advance your 45 degree hyperextensions execution. Using these suggestions can allow you to maximize the advantages of this effective workout. You will develop your core and back muscles, and even lower your chances of developing an injury. Let’s get started and explore how these suggestions will help you.

  • Make sure to keep your chest up and your lower back flat throughout the entire exercise. This will help you engage your core and lower back muscles for maximum benefit.
  • Focus on squeezing your glutes at the top of the movement to ensure you are engaging the correct muscles. This will help to ensure that you are getting the most out of the exercise.
  • Move slowly and with control throughout the exercise. This will allow you to better target your muscles and get the most out of each rep. Plus, it looks really cool!

Frequent Mistakes You Want to Be Sure To Avoid

Staying away from errors can mean the difference between a productive training session and a painful injury when executing 45 degree hyperextensions. Additionally, achieving the most out of the exercise requires proper technique, and avoiding make any typical errors can allow you to perform the exercise better and achieve your desired results. However, take it easy, it’s not as challenging as it might seem. By knowing the mistakes to avoid and taking the appropriate actions, you can execute the exercise securely and successfully. So it is time for you to maximize your results from this exercise and enjoy the advantages of a productive workout.

  • Not keeping the hips tucked in: When doing hyperextensions, it is important to keep the hips tucked in so that you can target the correct muscles and reduce the risk of injury.
  • Not using proper form: Many people forget the importance of proper form when performing 45 degree hyperextensions, which can lead to injury and poor results.


45 Degree Hyperextensions are a great way to get fit and strengthen your back! You can perform the exercise by lying on a 45 degree bench with your hips and torso at the same angle and holding a weight plate. The exercise targets the lower back and glutes, and if you follow the tips like maintaining your body position and avoiding any jerky movements, you’ll get the most out of the exercise. Plus, you’ll be able to avoid any common mistakes like arching your back or having too heavy of a weight plate. So, why not give it a try? Get out there and strengthen your back with some 45 Degree Hyperextensions – you won’t regret it!

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