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Roman Chair 45 Degree Hip Extension Glute Focused

Roman Chair 45 Degree Hip Extension Glute Focused

The Roman Chair 45 Degree Hip Extension Glute Focused exercise is a fantastic way to target and strengthen your glutes. This exercise predominantly engages the muscles of your buttocks, including the gluteus maximus, gluteus medius, and gluteus minimus. It also activates your hamstrings and lower back muscles to a lesser extent. By incorporating this exercise into your workout routine, you can work towards achieving a firmer and more toned posterior. The Roman Chair 45 Degree Hip Extension Glute Focused exercise involves using a Roman Chair apparatus, which is specially designed to isolate and support the lower body during this movement. The angle of the equipment helps to maximize glute activation and minimize strain on the lower back. When performing this exercise, you will position yourself on the apparatus with your hips positioned at a 45-degree angle. From here, you will extend your hips upward against the resistance provided by your body weight, focusing on contracting your glutes. Regularly including the Roman Chair 45 Degree Hip Extension Glute Focused exercise in your workout routine can yield several benefits. Strong glute muscles contribute to better posture, stability, and overall lower body strength. Additionally, a well-developed gluteal region can enhance athletic performance, improve sports-specific movements, and reduce the risk of lower back pain and injuries. Remember, proper form is crucial for maximizing the effectiveness of this exercise and minimizing the risk of injury. As always, listen to your body and start with lighter resistance or fewer repetitions if you are new to this exercise. Gradually increase the intensity as your strength improves. For a well-rounded exercise program, be sure to include a variety of glute-targeting exercises, along with exercises that target other muscle groups to achieve a balanced physique.


  • Adjust the height of the Roman chair to 45 degrees.
  • Position yourself on the Roman chair with your hips at the edge, facing downward.
  • Place your upper body on the pad and grip the handles to stabilize yourself.
  • Keep your torso straight and rigid throughout the exercise.
  • Engage your core muscles and glutes.
  • While maintaining a neutral spine, slowly lower your upper body towards the floor.
  • As you lower your upper body, extend your hips until your body forms a straight line.
  • Pause for a moment at the bottom position.
  • Using your glutes and hamstrings, slowly raise your upper body back to the starting position.
  • Repeat for the recommended number of repetitions.
  • Focus on maintaining proper form and control throughout the exercise.

Tips & Tricks

  • Focus on engaging your glutes and core throughout the exercise to maximize the benefits.
  • Start with a comfortable range of motion and gradually increase it as you get stronger and more confident.
  • Maintain a controlled and slow tempo during the movement for better muscle activation.
  • Ensure proper alignment of your hips, knees, and ankles throughout the exercise.
  • Breathe deeply and exhale as you extend your hips to maximize power and stability.
  • Don't forget to warm up your glute muscles with dynamic stretches before starting this exercise.
  • To challenge yourself further, hold a dumbbell or a barbell across your hips while performing the hip extensions.
  • Avoid overarching your lower back. Keep it stable and neutral throughout the movement.
  • Remember to cool down and stretch your glutes and hip flexors after completing the exercise.
  • If you experience any pain or discomfort, consult with a fitness professional to ensure proper form and technique.

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