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Roman Chair 45 degree hyperextension (arms in front of chest) (Side-POV)

Roman Chair 45 degree hyperextension (arms in front of chest) (Side-POV)

The Roman Chair 45-degree hyperextension (arms in front of chest) (Side-POV) is a highly effective exercise that targets the muscles of the lower back, glutes, and hamstrings. This exercise is performed on a Roman chair, which is a piece of equipment specifically designed for hyperextensions. When done correctly, the 45-degree hyperextension helps to strengthen the erector spinae muscles along your spine, which can help improve posture and reduce the risk of lower back injuries. Additionally, this exercise also engages the glutes and hamstrings, leading to stronger and more toned buttocks and thighs. The key to performing the Roman Chair 45-degree hyperextension is to maintain proper form throughout the movement. This means keeping your back straight, your core engaged, and your arms in front of your chest for added resistance. It's important to avoid rounding your back or using momentum to lift your upper body. To maximize the benefits of this exercise, it is recommended to incorporate it into a well-rounded workout routine that includes a variety of strength, cardiovascular, and flexibility exercises. Additionally, ensure you are fueling your body with a balanced diet that includes plenty of protein to support muscle growth and repair. Remember, consistency and proper technique are key to achieving your fitness goals. As always, start with a warm-up, listen to your body, and progress at a pace that feels comfortable for you. Happy exercising!


  • Position yourself on a roman chair with your feet resting comfortably on the platform and your upper body at a 45 degree angle.
  • Cross your arms in front of your chest or place your hands behind your head.
  • Engage your core muscles and slowly lower your upper body towards the ground. Your back should remain straight throughout the movement.
  • Pause for a brief moment at the bottom of the movement, feeling a stretch in your lower back.
  • Using your lower back and glute muscles, raise your upper body back to the starting position.
  • Repeat for the recommended number of repetitions.
  • Remember to breathe consistently throughout the exercise and avoid jerking or using momentum.

Tips & Tricks

  • Start with a proper warm-up to loosen up your muscles and reduce the risk of injury.
  • Engage your core muscles throughout the exercise to maintain stability and protect your lower back.
  • Focus on maintaining a neutral spine position throughout the movement.
  • Control the descent and the ascent of the exercise to fully engage the target muscles.
  • Don't rely solely on momentum to swing your body up, instead, emphasize the contraction of your glutes and lower back.
  • Breathe out as you lift your body and breathe in as you lower it down to enhance your stability and oxygen delivery.
  • Ensure that your shoulders are relaxed and not tensed up during the exercise.
  • Modify the exercise by adjusting the degree of the hyperextension based on your fitness level and comfort.
  • Avoid overarching or hyperextending your lower back at the top of the movement to prevent strain.
  • Gradually increase the intensity or resistance by adding weights or using resistance bands as you progress.


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