Male

45 degree hyperextension arms in front of chest

Muscles involved

Adding the 45 degree hyperextension arms in front of chest to your workout routine builds a resilient lower back and a bulletproof posterior chain. Relying purely on your bodyweight, you will develop functional endurance that pays off during heavy compound lifts like squats and deadlifts. Over time, you will notice firmer, stronger glutes and healthier hamstrings, improving both your athletic output and daily movement posture. Keeping your arms crossed helps eliminate momentum, ensuring every repetition translates to real muscle growth and stability. By consistently performing this movement, you will experience less tightness throughout your day and a major boost in core strength that supports your overall fitness goals.

How to do it

1. Stand on the hyperextension machine with your body inclined 45° and your arms crossed over your chest. 2. Lower your torso by flexing your waist in a controlled manner, keeping your back straight. 3. Lift your torso to the starting position, contracting your glutes and lower back. 4. Repeat the movement according to the indicated repetitions, without forcing the range of motion.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your arms crossed over your chest for greater stability. - Lower your torso in a controlled manner, without forcing the range of motion. - Lift using the strength of your lower back, avoiding a jerky movement.