45 degree hyperextension arms in front of chest

Muscles involved

BackGlutesHamstrings

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

MaleFemale

Erector spinaeGluteus maximusHamstrings

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.

Difficulty