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Home » Exercise Guides » Back

One-Leg Hyperextension: Sculpt Your Glutes and Strengthen Back

How to do the one-leg hyperextension

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:08 AM EDT

Ask Question?

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.

One-leg Hyperextension Details
Basic Information
Body Part
Glutes
Primary Muscles
Gluteus Maximus, Multifidus
Equipment
Bench, Ankle Weights Or Resistance Bands
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Hinge
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance15-20
Power3-5
Muscular endurance15-20
Stability core8-12
Flexibility mobilityVaries
Similar Exercises
  • Cat Stretch: Unlock Flexibility for Core and Back Muscles
  • Kettlebell Bent Press: Target Deltoids, Traps, and Core Strength
  • Ultimate Lunges: Strengthen Your Legs and Glutes Effectively
  • Master the Glute Bridge: Strengthen Your Entire Lower Body

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


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Back Exercise Guides Legs and Glutes
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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