Which muscles does the 45° hyperextension work?

The 45° hyperextension mainly works your lower back and glutes. It also involves your hamstrings.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the 45° hyperextension in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

45° Hyperextension: how to do it and muscles worked

The 45° hyperextension mainly works your lower back and glutes, with help from your hamstrings. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Hamstrings

How to do the 45° hyperextension

1
Set the pad of the 45 degree bench just below your hip bones and hook your heels under the rollers. Cross your arms over your chest and start with your body in a straight line.
2
Bend at your hips to lower your upper body until you feel a stretch in your hamstrings, keeping your back flat. Then squeeze your glutes to raise back to a straight line.
3
Pause briefly at the top without leaning back. Breathe in as you lower and out as you lift.

Form tip: Hinge at the hips, not the spine; rounding your back at the bottom or arching too far at the top puts stress on your lower back.

Common questions

Which muscles does the 45° hyperextension work?: The 45° hyperextension mainly works your lower back and glutes. It also involves your hamstrings.
What equipment do I need for the 45° hyperextension?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the 45° hyperextension in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lower back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.