Back · Bodyweight
45 Degrees Twisting Hyperextension
How to do the 45 degrees twisting hyperextension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Set up on a 45 degree hyperextension bench with your hips on the pad and ankles secured. Lower your torso toward the floor, then extend back up while rotating your trunk to one side. Lower under control and alternate the twist each rep.
- 1Glutes and lower back driving the extension
- 2Obliques engaging as you rotate at the top
- 3Hamstrings supporting the hinge through the hips
Common mistakes
- Hyperextending the spine past a flat finish
- Twisting violently instead of with control
- Using momentum to swing up rather than driving with the hips
Muscles worked
The 45 degrees twisting hyperextension mainly works the lower back, obliques, and glutes, with the hamstrings and lower abs assisting.
- Lower BackPrimary
- ObliquesPrimary
- GlutesPrimary
- HamstringsSupport
- Lower AbsSupport
- Upper AbsMinor
Kovo programs the 45 degrees twisting hyperextension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.