Roman Chair 45 degree one leg hyperextension (arms in front of chest)

Roman Chair 45 degree one leg hyperextension (arms in front of chest)

The Roman Chair 45 degree one leg hyperextension is an advanced exercise that targets the lower back, glutes, and hamstrings. It is performed using a Roman chair, which is a piece of equipment specifically designed for back hyperextensions. This exercise is particularly beneficial for individuals looking to strengthen their posterior chain, improve core stability, and enhance overall athletic performance. By performing this exercise with one leg at a time, you increase the intensity and challenge of the movement. This unilateral aspect helps to correct muscular imbalances and enhances functional strength, making it a great choice for athletes who require unilateral strength and stability in their respective sports. Maintaining proper form and technique is crucial when executing the Roman Chair 45 degree one leg hyperextension. It's important to keep your arms crossed in front of your chest to engage your core muscles and maintain stability throughout the movement. Moreover, controlling the eccentric (lowering) portion of the exercise is key to avoiding excessive strain on the lower back and reducing the risk of injury. To reap the maximum benefits from this exercise, it is recommended to include it as part of a well-rounded lower body and core workout routine. As with any exercise, it's important to start with light weights or bodyweight, gradually increasing the intensity over time as your strength and stability improve. Remember to always listen to your body and seek guidance from a fitness professional if you are unsure about proper form or if you experience any discomfort or pain during the exercise. By incorporating the Roman Chair 45 degree one leg hyperextension into your fitness routine, you can take your lower body and core strength to new heights.


  • Start by setting up a Roman Chair at a 45-degree angle.
  • Position yourself on the chair with your torso leaning forward and hips resting against the cushion.
  • Place your feet securely under the footpads and cross one leg over the other.
  • Interlock your fingers and bring your arms in front of your chest.
  • Engage your core and slowly lower your upper body towards the floor while keeping your back straight.
  • Continue the downward movement until you feel a stretch in your hamstrings and lower back.
  • Pause for a moment, then slowly raise your torso back to the starting position.
  • Repeat the exercise for the desired number of repetitions, then switch legs and repeat.

Tips & Tricks

  • Engage your core throughout the entire movement to maintain stability and control.
  • Focus on using your glute muscles to lift your leg and extend your hip, rather than using your lower back.
  • Keep a slight bend in your knee to avoid locking it out and to place more emphasis on the glutes.
  • Control the movement on the way down to avoid any sudden or jerky motions.
  • If you struggle with balance, you can place your non-working foot lightly on the ground for support.
  • Avoid rounding your back during the exercise. Maintain a neutral spine position.
  • Breathe steadily throughout the movement, exhaling as you lift your leg and inhaling as you bring it down.
  • To add intensity, hold a dumbbell or weighted plate against your chest.
  • Perform the exercise in a slow and controlled manner, focusing on the mind-muscle connection.
  • As you progress, gradually increase the range of motion by increasing the height of the platform.


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