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Roman Chair Resistance Band 45 Degrees Hyperextension

Roman Chair Resistance Band 45 Degrees Hyperextension

The Roman Chair Resistance Band 45 Degrees Hyperextension is an effective and challenging exercise that targets the muscles of the lower back, glutes, and hamstrings. This exercise is especially beneficial for individuals looking to strengthen their posterior chain and improve core stability. To perform this exercise, you will need a Roman chair (also known as a hyperextension bench) and a resistance band. Begin by securing the resistance band around the base of the Roman chair, and wrap the other end of the band around your upper body, just below the shoulder blades. Next, position yourself face-down on the hyperextension bench, with the tops of your feet securely anchored under the foot pads. Place your hands behind your head or crossed over your chest, and engage your core muscles. With controlled movements, slowly lower your upper body towards the floor while simultaneously keeping your lower body elevated at a 45-degree angle. Maintain a neutral spine throughout the exercise, avoiding any excessive arching of the back or rounding of the shoulders. Once you have reached the lowest comfortable point, pause momentarily, and then return to the starting position by engaging your glutes and hamstrings. Focus on using your muscles to lift your upper body back up. Perform the recommended number of repetitions to complete a set, and gradually increase the resistance as you become stronger. Including the Roman Chair Resistance Band 45 Degrees Hyperextension in your workout routine will help improve your overall stability, posture, and lower back strength. As with any exercise, it is important to use proper form and start with a weight or resistance level that challenges you, yet allows you to maintain control and avoid injury.


  • Start by setting up a roman chair and attaching a resistance band to the back of the chair.
  • Position yourself on the roman chair by sitting on the seat and securing your legs under the pads.
  • Grab the resistance band by its handles and place them over your shoulders, keeping your elbows bent.
  • Hinge at your hips and slowly lower your upper body towards the floor, keeping your back straight.
  • Once your upper body is parallel to the floor, engage your lower back and glutes to lift your torso back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with a lighter resistance band and gradually increase the tension as you progress.
  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Focus on squeezing your glutes at the top of the movement to maximize activation.
  • Perform the exercise in a slow and controlled manner to increase time under tension and enhance muscle development.
  • Ensure proper body alignment by keeping your back straight, shoulders relaxed, and head in a neutral position.
  • Don't hyperextend your back at the top of the movement; instead, maintain a slight tension in your muscles.
  • Take deep breaths and exhale on the exertion phase to improve oxygen flow and enhance performance.
  • Allow for adequate rest and recovery between sets to prevent overuse injuries and maximize results.
  • Incorporate this exercise into a balanced workout routine that includes a variety of exercises for all major muscle groups.
  • Consult with a fitness professional to ensure proper form and technique before attempting the exercise.


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