Do you experience lower back pain while doing 45 degree one leg hyperextensions? You are not alone. Many fitness enthusiasts that I work with have reported discomfort in the lower back during this exercise. The common cause of this discomfort is that the muscles supporting the lower back are not strong enough, and as a result, the weight transfer becomes awkward. But don’t worry, in this post, I’ll be sharing a solution to this problem that will not only help alleviate the pain but also help you perform this exercise more effectively. Stick around to know more!
45 Degree One Leg Hyperextension Summary
- Primary Muscles: Erector Spinae
- Secondary Muscles: Gluteus Maximus, and Hamstrings
- Equipment: Hyperextension Bench
- Mechanics Type: Compound
- Force: Pull
- Utility: Basic or Auxiliary
45 Degree One Leg Hyperextension Instructions
- Begin setting up in the 45-degree hyperextension machine, except removing one leg from the support.
- Now lower your upper body until you reach your comfortable lower limit.
- Pull your body back to the fully erect position.
- Keep repeating the extensions for a full set.
Video Tutorial
45 Degree One Leg Hyperextension Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Latissimus Dorsi
- Levator Scapulae
- Rhomboids
- Trapezius – Lower
- Trapezius – Middle
- Trapezius – Upper
Antagonist Stabilizers
Benefits of 45 Degree One Leg Hyperextension
The 45 Degree One Leg Hyperextension is a great exercise for strengthening the Erector Spinae muscle. This exercise helps build strength and stability in the lower back, which helps prevent injuries and improves posture. When performing this exercise, the Erector Spinae muscles are isolated and targeted, providing a deep stretch and improved range of motion. Additionally, the 45 Degree One Leg Hyperextension can help to improve core stability, balance, and coordination. This exercise can be done with or without weights, and can be modified to increase or decrease intensity as needed.
Tips for Performing 45 Degree One Leg Hyperextension
If you’re seeking to take your 45 degree one leg hyperextension to a new level, then you’re at the right place. Using these suggestions will allow you to take full advantage of this beautiful workout. You’ll have the ability to shape your back and core muscles, and minimize your chance of getting hurt. So let’s get started and see what these tips can do for you.
- Start Slowly: Begin with just one set of 10 reps and gradually increase the number of sets and reps as your body becomes used to the exercise. This will help you avoid straining any muscles or joints.
- Maintain Good Form: Make sure to keep your back straight throughout the exercise and your core tight. This will help protect your lower back from strain or injury.
- Focus on Quality: Don’t be tempted to rush through the exercise. Instead, focus on squeezing your glutes and hamstrings as you come up and make sure to lower your body slowly and with control. This will help you get the most out of the exercise.
- 4. This is an advanced exercise, so you only want to do single leg hyperextensions if you find normal ones too easy and need more of a challenge.
Benefits and Tips Video
Frequent Mistakes To Avoid
When conducting 45 degree one leg hyperextension, keeping away from common errors can be the difference to achieving optimal results and avoiding injury. Also, to maximize the benefits of the exercise, proper form is required. By preventing these common mistakes, you can raise your ability to achieve your desired results. But relax, it’s not as challenging as it might seem. By knowing the errors to avoid and taking the appropriate actions, you can execute the exercise securely and successfully. So let’s get started on avoiding those common mistakes and making this exercise a normal part of your fitness training.
- Not extending the leg far enough: Not pushing the leg back far enough can prevent the exercise from being effective, as the muscle needs to be fully stretched and contracted for it to work.
- Twisting your body: Since you only have been braced with one leg, your body wants to twist. Maintain your body inline to prevent a muscle strain.
- Not engaging the core: Keeping your core tight will help to protect your lower back and will ensure that you are working the correct muscles. Failing to engage the core can lead to an ineffective workout and possible injury.
Find More Bodyweight Exercises Here
Variations and Complementary Exercises
If you’re looking for variations, complementary, or alternative exercises for the exercise 45 Degree One Leg Hyperextension, the following list will provide you with some great options. These exercises work similar muscles as the exercise 45 Degree One Leg Hyperextension, so they can be used to switch things up and keep your workout routine fresh and effective.
45 Degree Hyperextension
The 45 Degree Hyperextension is a great complementary exercise to the 45 Degree One Leg Hyperextension. This exercise helps to target the lower back, glutes and hamstrings, allowing you to work the same muscles with an additional challenge. This exercise is an alternative to the 45 Degree One Leg Hyperextension as it allows you to use both legs for more stability and control. It also allows you to use different foot positions, which can help target different muscle groups depending on what your goals are. This exercise can be used as a great warm-up or as an additional challenge for more experienced lifters.
Straight Leg Cable Pull Through
The Straight Leg Cable Pull Through is a great complementary or alternative exercise to the 45 Degree One Leg Hyperextension. This exercise works the hamstrings, glutes, and lower back in a similar way as the 45 Degree One Leg Hyperextension, but does so with the assistance of a cable machine. To perform the Straight Leg Cable Pull Through, stand facing away from a cable machine and hold the cable in both hands. Keeping your arms straight, push your hips back and pull the cable through your legs until you feel a stretch in your hamstrings and glutes. Return to the starting position and repeat for the desired number of reps. This exercise is an excellent choice for strengthening the posterior chain and improving overall lower body mobility.
Bird Dog Plank
Bird Dog Plank is a great alternative or complementary exercise to 45 Degree One Leg Hyperextension. This bodyweight exercise targets the same muscles used in the hyperextension, such as the glutes, hamstrings, abdominals, and lower back. Bird Dog Plank is a great exercise for improving stability and balance in the core, hips, and shoulders. It also works the back extensors and transverse abdominis, which helps to support the spine. By engaging both legs and arms, Bird Dog Plank activates the entire core and helps to build overall strength. This exercise can be used as a way to develop more complex exercises or as a substitute for more advanced exercises like the 45 Degree One Leg Hyperextension.
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45 Degree Twisting Hyperextension
The 45 Degree Twisting Hyperextension is a great complement or alternative to the 45 Degree One Leg Hyperextension exercise. This exercise works the lower back, glutes, and hamstrings while also providing the added benefit of a rotational component. It is performed in a similar fashion to the one leg version by lying on your back with your feet hooked under a bar or platform and lifting your torso up while twisting your torso towards one side. This twisting motion helps to improve core strength and stability while engaging the obliques and abdominal muscles.
Cable Glute Kickbacks
Cable Glute Kickbacks are a great complementary or alternative exercise to the 45 Degree One Leg Hyperextension. This exercise works the glutes, hamstrings, and lower back muscles, with an emphasis on the glutes. It is performed by attaching a cable to an ankle cuff and standing in an upright position with one leg slightly bent. From here, you extend your leg straight back while squeezing your glutes and keeping your hips in line with the rest of your body. This exercise can be done with both legs or one at a time for an added challenge. It is a great exercise for strengthening the glutes and hip flexors, which can help improve stability and balance when performing the 45 Degree One Leg Hyperextension.
Rear Lunge
Rear Lunge is a great complementary exercise to the 45 Degree One Leg Hyperextension. It targets similar muscles, including the glutes, hamstrings, and core, while also working the quads. The movement is similar to the 45 Degree One Leg Hyperextension, but instead of lifting your leg in front of you, you step backwards into a lunge position. This variation requires more balance and stability as well as increases the range of motion. Rear Lunges also help to build strength and power in the lower body, making it a great alternative to the 45 Degree One Leg Hyperextension.
Find More Lower-Back Exercises Here
Opposing Complementary Exercises
In addition to the 45 Degree One Leg Hyperextension, there are other exercises that you can incorporate into your workout routine to strengthen opposing muscle groups and improve overall balance and coordination. These exercises are listed below and can be done in combination with the 45 Degree One Leg Hyperextension or as a stand-alone workout.
Bench Crunch
The Bench Crunch is a great exercise to pair with the 45 Degree One Leg Hyperextension, as it works the opposing muscle group. This exercise is performed on the floor while lying on your back and crunching up with your hands behind your head. The Bench Crunch primarily targets the abdominal muscles, while the 45 Degree One Leg Hyperextension works the glutes and hamstrings. This pairing of exercises will help ensure that the entire core area is strengthened and balanced. Furthermore, the Bench Crunch can be modified to increase intensity, making it a great addition to any workout routine.
V Up
V Up is a great complement to the 45 Degree One Leg Hyperextension exercise. It focuses on strengthening the opposing muscle group, the abdominals. This exercise strengthens the abdominals by engaging them to lift the torso off the ground while keeping the legs straight and in an upward motion. This movement requires balance and control, as well as strength, and builds stability in the core muscles. By doing this exercise, you will be able to better stabilize your body when performing the 45 Degree One Leg Hyperextension and get more out of the exercise.
Straight Arm Crunch
The Straight Arm Crunch is a great complement to the 45 Degree One Leg Hyperextension exercise. This move works the opposite muscle groups, targeting the upper abdominal muscles, obliques, and hip flexors. The Straight Arm Crunch strengthens and tones the muscles in the core and abdomen while the 45 Degree One Leg Hyperextension targets the lower body. Together, these two exercises provide a full-body workout that is sure to tone and strengthen your entire body.
Get Stronger Glutes with 45 Degree One Leg Hyperextensions
Building a stronger glutes doesn’t just enhance your physique, it also improves your overall athletic performance. One effective exercise to achieve this is the 45 Degree One Leg Hyperextensions. By targeting the gluteus maximus, the muscles in the back of your legs, and lower back, this exercise can help improve your hip extension and increase your power during jumps, runs, or any lower body movements. The best part? It can be performed anywhere, and with just your body weight!
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Lower-Back Bodyweight Exercises
