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Back · Body Weight
45 Degree Twisting Hyperextension
45 Degree Twisting Hyperextension is an intermediate isolation strength exercise that works the spine (back), with the abdominals and glutes assisting. It needs only a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Spine
- Body part
- Back
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Lower Back · erector spinae
- Obliques · external, internal obliques
Secondary muscles
- Abdominals · rectus abdominis
- Glutes · gluteus maximus, gluteus mideus
How to do 45 Degree Twisting Hyperextension
- Fix your feet to the footrests and press your thighs against the padded platform.
- Place your hands behind your head and lean forward.
- Raise yourself by leaning backward and twisting your torso to a side.
- Hold for a while, return to the initial position, and repeat.
Form tips
- Perform the twisting motion smoothly and avoid jerking to prevent strain on your back.
- Engage your core muscles throughout the exercise to maintain stability and support your spine.
- Breathe steadily, exhaling as you lift and twist, and inhaling as you lower back down.
45 Degree Twisting Hyperextension alternatives
More spine exercises
45 Degree Twisting Hyperextension FAQ
What muscles does 45 Degree Twisting Hyperextension work?
45 Degree Twisting Hyperextension mainly works the spine in the back (erector spinae, external and internal obliques). The abdominals and glutes work as secondary muscles.
What equipment do you need for 45 Degree Twisting Hyperextension?
You need only a bench.
How many sets and reps of 45 Degree Twisting Hyperextension should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is 45 Degree Twisting Hyperextension good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does 45 Degree Twisting Hyperextension burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to 45 Degree Twisting Hyperextension?
Other exercises for the spine include Weighted Back Extensions on Hyperextension Bench, Resistance Band Floor Hyperextension, Back Extension Machine and Barbell Good Morning.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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