45-Degree Twisting Hyperextension – A Surefire Way To Target Obliques

45 Degree Twisting Hyperextension is an excellent strength exercise to train your lower back. Are you seeking to maintain ideal form and tone up your Erector Spinae? Try our tutorial to start now.

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 Twisting Hyperextension Exercise Procedure

  • Get started by setting up normally in the hyperextension machine. Placing your hands behind your head will help you twist at the top.
  • Lower your upper body straight down without twisting.
  • Once you are at the bottom, pull yourself back up, but on the way up, twist your upper body by pointing one elbow forward and one back.
  • Lower your body down straight.
  • Continue the 45 Degree Twisting Hyperextension for a complete 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 twisting hyperextension 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 twisting hyperextension performance. These tips can help you get the most out of this beautiful workout, and help you receive all the benefits it has to give. In addition to shaping your core and back muscles, increasing movability, and even a lower possibility of injury can all be accomplished with this exercise. It is time to begin and take a look at how these suggestions will benefit you.

  • Keep your feet together and your hips aligned with the ground: Keeping your feet together and your hips aligned will help you maintain proper form throughout the exercise and ensure that you are engaging the correct muscles for maximum benefit.
  • Keep your chest up and your back straight: Keeping your chest up and back straight during the 45 Degree Twisting Hyperextension will help protect your lower back from injury and help you get the most out of the exercise.
  • Use slow and controlled movements: Moving slowly and deliberately through the exercise will help you better focus on the muscles being used, leading to improved results and better overall conditioning.

Frequent Mistakes You Want to Be Sure To Avoid

When executing 45 degree twisting hyperextension, avoiding typical errors can be the difference between a productive workout and a debilitating injury. Moreover, getting optimal results from this exercise requires proper technique, and making sure you don’t make any common errors can allow you to perform the exercise correctly and achieve your desired results. But relax, it’s not as challenging as it might appear. By knowing the errors to avoid and taking the right actions, you can execute the activity safely and successfully. Let’s begin by avoiding these typical mistakes and add this exercise to your training regimen.

  • Not engaging the core muscles: Not engaging the core muscles while performing this exercise can make it less effective and increase the risk of injury.
  • Not maintaining proper form: Poor form can lead to injury, reduce the effectiveness of the exercise, and can create muscle imbalances which may cause long-term damage.
  • Holding the breath: Holding the breath during this exercise can increase the risk of injury and decrease the effectiveness of the exercise. It’s important to maintain a steady rhythm of breathing during the movement to keep your body safe and get the most out of the exercise.


The 45 Degree Twisting Hyperextension is an exercise that is sure to add an extra spark of excitement to your routine. Not only is it easy to do, but it’s a great way to target your glutes and obliques. With these helpful tips, you’ll be able to get the most out of this exercise while avoiding any common mistakes. So, don’t just sit around – get up and hyperextend! If you’re looking for more information on how to get fit, check out our other fitness articles here. Happy hyperextending!

Share This By Pinning This Image

Pin image for 45 degree twisting 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