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45 Degree Hyperextension (arms In Front Of Chest)
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Lower Back ›
45 Degree Hyperextension (arms In Front Of Chest)
45 Degree Hyperextension (arms In Front Of Chest)
Lower BackHyperextension BenchHingeStrength
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
How To Perform
1
Position yourself on the bench with your hips on the pad and feet secured.
2
Lower your upper body toward the floor in a controlled arc.
3
Drive back up by contracting your glutes and lower back together.
4
Stop when your body forms a straight line — don't hyperextend beyond neutral.
5
Keep your neck in line with your spine throughout.
Pro Tips
Focus on feeling the target muscle working rather than just moving the weight.
The last 2-3 reps of a set are where growth happens — push through them with good form.
Rest 60-90 seconds between sets for hypertrophy, 2-3 minutes for strength work.
Overview
This back exercise using a 45 degree hyperextension bench places direct tension on the back, with Glutes picking up the supporting work. The movement pattern makes it well suited for both beginners building a base and experienced lifters adding volume.
Muscles Worked
Back
75%
Glutes
42%
Hamstrings
32%
Common Mistakes
Using too much weight and sacrificing form to complete the movement.
Rushing through reps — speed kills the time under tension that drives results.
Neglecting the eccentric phase — lowering with control is where a lot of the growth happens.
About Training Your Lower Back
The lower back — chiefly the erector spinae running along the spine — keeps you upright, stabilises the trunk under load, and works alongside the glutes and hamstrings to extend the hips. A strong, resilient lower back underpins nearly every heavy lift and protects against everyday injury.
The deadlift and its variations are the primary builders, loading the entire posterior chain. Back extensions, good mornings, and rack pulls add targeted strengthening, while bracing during squats and carries trains the spinal stabilisers.
Technique is paramount: maintain a neutral spine, brace the core hard, and hinge from the hips rather than rounding the back. Build load gradually and never sacrifice form for weight.
