45 degree twisting hyperextension
The 45 degree twisting hyperextension targets the lower back, glutes, and hamstrings while incorporating a twisting motion for added core engagement.
- Position yourself on a hyperextension bench at a 45-degree angle.
- Secure your feet under the footpads and cross your arms over your chest.
- Lower your upper body towards the ground while maintaining a straight back.
- As you rise, twist your torso to one side, then return to the starting position.
- Repeat the movement, alternating the twist direction with each repetition.
How to perform the 45 degree twisting hyperextension
- Set up. Set up in a stable, balanced starting position appropriate for the 45 degree twisting hyperextension 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 abdominals.
- 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 abdominals 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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