vertical jump training

Single Leg Hyper Extension

Best Use For Improving Vertical Jump

The single leg hyper extension is another excellent exercise for developing the hamstrings and glutes. You can also perform this exercise using two legs which is a bit easier.

Technique Tips

Keeping your feet locked and your leg straight, gently lower your body forward before forcefully contracting your glutes and hamstrings to bring yourself back up. The video shows two versions of this exercise. The first version is performed using a GHR machine, the second is using a more traditional hyper extension bench. Either version is acceptable as long as you can isolate the hamstrings and glutes into doing the majority of the work.

Once you can do 3 sets of 10 with just your bodyweight then start adding resistance via bands or weight plates.

Alternative Exercises

Some good alternatives to the single leg hyper extensions are:

Kettlebell Swings (two hand)

Kettlebell Swings (one hand)

Single Leg Deadlift

Glute Ham Raise



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