45-Degree One-Leg Hyperextension (Arms in Front of Chest)
The 45° back extension with only one ankle hooked and the other leg held free, arms crossed at the chest; one hip and hamstring take what two usually share.
How to do it
Setup
In the 45° bench, pad under the hips, one ankle hooked, the other leg straight and free beside it, arms crossed at the chest.
Steps
- Fold down over the pad with the back long.
- Raise the torso to one straight line with the working leg.
- Keep the hips square as you lower again, then switch legs.
Common mistakes
Hips twisting toward the free leg: both hip bones stay pressed into the pad. Resting the free foot on the platform: it hovers; that is the variant. Rising past the line: straight is the top, on one leg even more so.
Breathing
Exhale as the torso rises, inhale lowering.
