- What muscles does the 45-Degree One-Leg Hyperextension work?
- This exercise primarily targets the glutes and lower back, while also engaging the hamstrings, quadriceps, and core muscles. By performing it one leg at a time, you increase activation in the stabilizing muscles of the hips and improve balance.
- Do I need a 45-degree hyperextension bench for this exercise?
- A 45-degree hyperextension bench is ideal because it positions your body at the correct angle and supports safe movement. If you don’t have access to one, you can modify the exercise using a stability ball or perform floor-based back extensions, though these may not provide the same range of motion.
- Is the 45-Degree One-Leg Hyperextension suitable for beginners?
- Beginners can safely perform this movement if they use proper form and start with bodyweight only. It’s wise to practice the standard two-leg version first to build lower back and glute strength before progressing to the single-leg variation.
- What are common mistakes to avoid with the 45-Degree One-Leg Hyperextension?
- Avoid rounding your back, jerking through the motion, or overextending at the top of the lift. Keep your core tight, move slowly, and focus on engaging the glutes rather than pulling with your lower back alone.
- How many sets and reps should I do for the 45-Degree One-Leg Hyperextension?
- For strength and stability, aim for 3 sets of 10–12 reps on each leg. If your goal is muscular endurance, you can increase to 15–20 reps per leg, maintaining controlled movements and proper form throughout.
- Are there any safety considerations for this exercise?
- Ensure the pad is adjusted securely so your upper thighs are supported and your hip joint is free to hinge. Always engage your core to protect your lower back and stop immediately if you feel sharp pain or discomfort.
- What variations can I try to increase difficulty?
- You can hold a weight plate or dumbbell against your chest, slow down the lowering phase for more time under tension, or add a slight twist at the top to target the obliques. Progress cautiously to avoid unnecessary strain on the lower back.
