45° Hyperextension (hands behind neck)
The 45° Hyperextension (hands behind neck) primarily works the Biceps Femoris (Long Head), Erector Spinae, with secondary activation of the Adductor Magnus, Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus. It is a bodyweight compound exercise at intermediate difficulty.
The 45° Hyperextension (hands behind neck) is a intermediate compound exercise requiring no equipment, 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 bodyweight compound pull exercise targeting the Erector Spinae and Biceps Femoris (Long Head).
| Equipment | Bodyweight |
|---|---|
| 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.
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)
How to Perform
Preparation
- Position thighs prone on padding.
- Hook heels on platform lip or under padded brace.
- Place hands behind neck or to sides of head.
Execution
- Raise upper body until hips and waist are extended.
- Lower body by bending hips and waist until mild stretch is felt or torso is approximately perpendicular to legs.
- Repeat.
Comments
- Adjust lower leg brace so pressure is evenly distributed on thigh pad and full range of motion is permitted; abdomen should not press on side of pad when upper body is lowered.
- Do not lower weight beyond mild stretch throughout hamstrings and low back.
- Full range of motion will vary from person to person.
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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