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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
Get this data via the REST API or MCP Server.