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.
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.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.
Alternative Exercises
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