One-leg Hyperextension (Hamstrings, Glutes, Erector Spinae)

The one-leg hyperextension is an effective bodyweight compound exercise which targets the hamstrings, glutes, and spinal erectors, which are all a part of the posterior chain of muscles. Now, this exercise may not be ideal for beginners or anyone lacking body weight strength but most people can develop the necessary strength over time to perform this exercise effectively.

All it takes is some practice and strengthening the core, hamstrings, and glutes. But once you can comfortably perform this exercise the results will be outstanding. So, hop on the hyperextension machine and try it out for yourself.

In This Exercise

• Target Muscle Groups: Hamstrings, Erector Spinae, Glutes
• Type: Strength
• Mechanics: Compound
• Equipment: Hyperextension machine
• Difficulty: Intermediate

Exercise Instructions

1. Position yourself on the hyperextension machine so your feet are secured. Your hips should be slightly higher than the padding.
2. Then, with only one foot secured on the platform, cross your arms and bend your torso down below parallel to the floor.
3. Now, contract and flex your hamstrings while raising your torso back up. Make sure your body is in a straight line when you reach the top and do not overextend your back.
4. Repeat for the desired number of reps.

Variations & Tips

• The one-leg hyperextension overloads one leg with more resistance than when using two legs.
• The one leg hyperextension may place more stress on the lower back so it’s important to use proper form for optimal safety.
• Keep your glutes tight and flex your hamstrings during the positive portion of the exercise to engage the muscles effectively.
• The one-leg hyperextension works the glutes, hamstrings, and spinal erectors effectively.

Watch: How to do the one-leg hyperextension