45° Hyperextension (Arms in Front of Chest)
How to do it
Starting position
- Set the pad height just below your hip bones and secure your ankles on the footplate.
- Set your feet hip-width apart and point your toes slightly outward.
- Cross your arms in an X across your chest and straighten your upper body.
Movement
- Keep your gaze on the floor and slowly lower your upper body.
- Brace your abs so your back does not round.
- Lift your upper body using your glutes and lower back to return to the starting position.
Breathing
Inhale as you bend your upper body forward, and exhale as you come up.
Cautions
- Hyperextending your upper body strains your lower back joints, so only come up into a straight line.
- Using momentum to come up can injure your lower back, so move slowly.
Exercise info
| Primary muscles |  Lower back |
|---|---|
| Secondary muscles | Glutes · Hamstrings |
| Equipment |  Back extension bench |
| Movement pattern | Hinge |
| Rep range | 12–20 reps |
6 similar exercises
Representative exercise: 45° Hyperextension (Arms in Front of Chest)
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.