Single Leg 45° Hyperextension (hands behind hips)
The Single Leg 45° Hyperextension (hands behind hips) primarily works the Biceps Femoris (Long Head), with secondary activation of the Adductor Magnus, Erector Spinae, Gluteus Maximus. It is a bodyweight compound exercise at intermediate difficulty.
The Single Leg 45° Hyperextension (hands behind hips) is a intermediate compound exercise requiring no equipment, following a hinge movement pattern. It primarily targets the Biceps Femoris (Long Head), with secondary engagement of the Adductor Magnus, Erector Spinae, Gluteus Maximus. This is a unilateral pulling movement, allowing each side to be trained independently.
A bodyweight compound pull exercise targeting the Biceps Femoris (Long Head).
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Hinge |
| Force | Pull |
| Laterality | Unilateral |
| Primary | Biceps Femoris (Long Head) |
| Secondary | Adductor Magnus, Erector Spinae, Gluteus Maximus |
Muscles Worked
The Biceps Femoris (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Magnus, 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)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Gluteus Maximus (glutes)
How to Perform
Execution
- Raise upper body until hips and waist are fully extended.
- Lower body by bending hips and waist until fully flexed.
- Repeat.
- Reposition legs in opposite positions and perform with opposite leg.
Comments
- Exercise difficulty can be adjusted by varying arm position.
- SeeArm Position During Waist Exercises.
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)) and can be substituted based on your equipment or variation preferences.
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