45 degree hyperextension (arms in front of chest)
Perform the 45 degree hyperextension with your arms positioned in front of your chest. This exercise targets the lower back and glutes.
- Start by positioning yourself on the hyperextension bench at a 45-degree angle.
- Place your arms in front of your chest, crossing them over each other.
- Lower your upper body towards the ground while keeping your back straight.
- Engage your glutes and lower back to raise your torso back to the starting position.
- Repeat for the desired number of repetitions.
How to perform the 45 degree hyperextension (arms in front of chest)
- Set up. Set up in a stable, balanced starting position appropriate for the 45 degree hyperextension (arms in front of chest) using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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