Barbell 45° Hyperextension
The Barbell 45° Hyperextension primarily works the Biceps Femoris (Long Head), Erector Spinae, with secondary activation of the Adductor Magnus, Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus and stabilizer support from the Biceps Brachii (Long Head), Brachialis, Brachioradialis, Latissimus Dorsi, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Trapezius (Lower), Triceps (Long Head). It is a barbell compound exercise at intermediate difficulty.
The Barbell 45° Hyperextension is a intermediate compound exercise performed with barbell, following a hinge movement pattern. It primarily targets the Biceps Femoris (Long Head), Erector Spinae, with secondary engagement of the Adductor Magnus, Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A barbell compound pull exercise targeting the Erector Spinae and Biceps Femoris (Long Head).
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head), Erector Spinae |
| Secondary | Adductor Magnus, Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus |
Muscles Worked
The Biceps Femoris (Long Head), and Erector Spinae are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Adductor Magnus, Biceps Femoris (Long Head), Erector Spinae, and Gluteus Maximus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Long Head), Brachialis, Brachioradialis, and 7 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
- Primary Muscle Erector Spinae (back)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Gluteus Maximus (glutes)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Brachioradialis (biceps)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Posterior Deltoid (shoulders)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Teres Major (back)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Position thighs prone on padding.
- Hook heels on platform lip or under padded brace.
- Place barbell on back of shoulders and grasp bar to sides.
Execution
- Raise upper body until hips and waist are fully extended.
- Lower body by bending hips and waist until mild stretch is felt or torso is approximately perpendicular to legs.
- Repeat.
Comments
- Position pad high enough to evenly distribute body weight on thigh but not so high that range of motion is limited; abdomen should not press on top side of pad when upper body is lowered.
- Begin with body weight and add additional weight gradually to allow lower back adequateadaptation.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Femoris (Long Head), Erector Spinae) and can be substituted based on your equipment or variation preferences.
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