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Single Leg Hyperextension
The Single Leg Hyperextension is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: spinal erectors (lower back) 34%, gluteus maximus 24% and hamstrings (biceps femoris) 13%.
Also known as: unilateral back extension
How to do it
- Set up on a 45 degree hyperextension bench with the pad just below the hip crease.
- Hook one heel under the ankle pad and let the other leg rest lightly behind it or hang free.
- Cross the arms over the chest with the body in one straight line.
- Hinge at the hips and lower the torso with a flat back until the hamstring of the working leg stretches.
- Squeeze the glute of the working leg to lift back to a straight line, then switch legs after the set.
Tips
- Keep the hips level so both sides of the pelvis stay square to the pad.
- Master the two-leg version before moving to one leg.
Common mistakes
- Rotating the hips to let the free leg help.
- Arching past a straight line at the top.
- Bouncing out of the bottom position.
Muscles worked by the Single Leg Hyperextension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
One leg at a time. Extending the hips and spine from a flexed position against gravity: erectors and glutes lead, hamstrings assist; rounding or keeping the spine neutral shifts the share between back and glutes.
Single Leg Hyperextension alternatives
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Frequently asked questions
What muscles does the Single Leg Hyperextension work?
Mainly the spinal erectors (lower back) and gluteus maximus. The hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus) assist.
Is the Single Leg Hyperextension good for beginners?
The Single Leg Hyperextension is rated intermediate. If you are new, learn the Back Extension first and build up from there.
What is a good alternative to the Single Leg Hyperextension?
For example the Back Extension, GHD Back Extension and Hyperextension. They train mostly the same muscles.
How do you make the Single Leg Hyperextension harder?
Add weight or reps, or move on to the Weighted Hyperextension and Jefferson Curl.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.