45° Hyperextension (arms crossed)
The 45° Hyperextension (arms crossed) 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.
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
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)
Instructions
- Preparation: Position thighs prone on padding. Hook heels on platform lip or under padded brace. Cross arms across chest. 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.
Alternative Exercises
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