45-Degree One Leg Hyperextension – Your Guide To An Advanced Exercise

45 Degree One Leg Hyperextension is an excellent strength training exercise to tone your lower back. Are you seeking to obtain the ideal technique and shape your Erector Spinae? It would be best if you began using our how-to guide so that you start 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 One Leg Hyperextension Exercise Procedure

  • 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.
Graphic image of a muscular woman 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 one leg hyperextension exercise highlighted in red and the rest in blue.

Tips for Better Results and Proper From

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.

Frequent Mistakes You Want to Be Sure 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.


The 45 Degree One Leg Hyperextension is a great exercise for anyone looking to get fit. It’s an effective way to work on the glutes, hamstrings, and lower back muscles. Now that you know the benefits and how to perform this exercise properly, you’re ready to give it a try! Just make sure you don’t make any of the mistakes we mentioned and don’t forget to use a spotter if necessary. So why wait? Get out there and start working those muscles! If you’re looking for more fitness tips and tricks, be sure to check out the rest of our articles – you won’t be disappointed!

Share This By Pinning This Image

Pin image for 45 degree one leg hyperextension post. With an image of a woman performing the exercise on Top and a graphic of the exercise on the Bottom.

Join Us On Social Media

Copyright © 2008 - | Privacy | MuscleMagFitness Powered By | MAcademyORON.org