Single-Leg Back Extension (roman chair)

Glutes, HamstringsRoman Chair

A unilateral hyper-extension variation on a back extension bench targeting the glutes and hamstrings. Corrects strength imbalances and builds hip hinge control.

How to do it

1Set up in a back extension bench with one foot secured under the pad and the other leg free.

2Cross your arms over your chest and align your torso with your working leg.

3Hinge at the hips to lower your torso slowly, keeping a flat back.

4Squeeze your glute and hamstring on the working side to pull your torso back up.

5Complete your reps on one side before switching to the other leg.

Common mistakes

Hyperextending your lower back at the top, shifting tension from the glutes to the lumbar spine.

Rounding your spine as you lower, increasing shear force on your back.

Rotating your hips toward the free leg, losing balance and alignment.

Breathing

Inhale as you lower your torso; exhale as you drive up to the start position.

Make it harder or easier

To regress, reduce the range of motion or lightly hold the handles for balance; to progress, hold a dumbbell or weight plate against your chest.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.