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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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