45 Degrees Single Leg Reverse Hyperextension

Muscles worked

Setup

1. Face the 45-degree hyperextension bench and lean your torso over the pad so your hips are supported at the top edge.
2. Grip the handles firmly to stabilize your upper body and pull your chest into the pad.
3. Place one foot securely on the footplate for support, while the working leg hangs straight down toward the floor.
4. Engage your core and ensure your spine is in a neutral, straight line from head to hips.

How to do it

1. Exhale and lift the working leg backward and upward by squeezing the glute, keeping the knee fully extended.
2. Raise the leg until it is in line with your torso, focusing on moving through the hip rather than arching the lower back.
3. Pause for one second at the top of the movement to maximize the mind-muscle connection with the glute.
4. Inhale and slowly lower the leg back to the starting position using a controlled 2-3 second eccentric tempo.

Form checklist

• Keep your hips square to the pad; do not allow the pelvis to rotate as the leg rises.
• Avoid using momentum or swinging the leg; the movement should be slow and deliberate.
• Maintain a neutral neck by looking at a point slightly in front of the bench.
• Ensure the non-working leg remains stable and does not assist in the lift.

Pro tips

• Drive your hips hard into the pad as you lift the leg to prevent the lower back from taking over the movement.
• Slightly rotate your working foot outward (external rotation) to increase the recruitment of the gluteus medius and upper glute fibers.

Make it harder

• Wear ankle weights on the working leg to increase the resistance at the end of the lever arm.
• Perform a 3-5 second isometric hold at the top of every repetition to increase time under tension.

Frequently asked

What muscles does the 45 degrees single leg reverse hyperextension work?

The 45 degrees single leg reverse hyperextension primarily targets the erector spinae, glutes, and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the 45 degrees single leg reverse hyperextension?

The 45 degrees single leg reverse hyperextension requires no equipment — just your body weight.

Is the 45 degrees single leg reverse hyperextension good for beginners?

The 45 degrees single leg reverse hyperextension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Bent Over Knee RotationBeginner · erector spinae, glutes, and hamstrings
• Side Kick BurpeeIntermediate · calves, erector spinae, glutes, hamstrings, hip flexors, and quadriceps
• Worlds Greatest StretchIntermediate · erector spinae, glutes, hamstrings, hip flexors, obliques, and quadriceps
• Banded Glute Ham RaiseIntermediate · glutes and hamstrings