Former Army Ranger and strength coach Judd Lienhard believes one of the most underrated tools in the gym for lower-body development is the 45-degree hip extension, often called the Roman chair.
In a recent YouTube video, Lienhard broke down five of his favorite variations for building stronger glutes, hamstrings, and posterior chain power while reducing unnecessary spinal loading. According to him, these movements can benefit everyone from athletes and Olympic lifters to anyone looking to build a stronger lower body.
“It can be a fantastic glute and hamstring developer,” Lienhard explains. “Guys can use these as well, and we can use heavy loads with them.”
Exercise #1: Banded Hip Extension
Lienhard starts with the banded hip extension, a variation that increases resistance near lockout where traditional hip extensions often lose tension.
By adding a resistance band around the shoulders, the movement creates a more consistent force curve throughout the entire range of motion. He also recommends driving through the balls of the feet during the concentric phase to increase hamstring recruitment.
“Drive the balls of your foot into that platform hard on the way up, and you’re going to feel it a lot more in your hamstrings,” he says.
The exercise combines significant glute contraction with a deep hamstring stretch while remaining joint-friendly.
Exercise #2: True Single-Leg Hip Extension
For unilateral strength and improved glute activation, Lienhard recommends the true single-leg hip extension.
A key coaching point is slightly turning the working leg inward while rotating toward it during the descent. This creates greater stretch through the glute complex by internally rotating the hip.
The movement challenges balance, stability, and posterior chain strength while reducing spinal stress compared to many single-leg hinging exercises.
Exercise #3: Alternate-Leg Hip Extension
One of Lienhard’s personal favorites is the alternate-leg hip extension.
Using a dumbbell held against the chest, the athlete alternates sides with each repetition, loading one leg at a time while creating an explosive hip extension pattern. He particularly likes this variation for athletes seeking power development.
“For power, it is one of my all-time favorite glute and hamstring exercises.”
The movement trains the entire posterior chain while reinforcing rotational control and force production.
Exercise #4: Snatch-Grip Hip Extension
For explosive strength and Olympic lifting carryover, Lienhard uses the snatch-grip hip extension.
Holding a barbell with a wide grip, athletes drive explosively through the hips while simultaneously engaging the upper back and traps.
The exercise mimics the powerful finishing pull required in Olympic lifts and can be loaded heavily for advanced trainees.
Exercise #5: Glute & Adductor Focused Variation
The final variation shifts emphasis away from the hamstrings and toward the glutes and adductor magnus.
By positioning the knees as the primary contact point on the pad, the exercise increases the lever arm and forces the glutes to handle more of the workload. Lienhard often performs the movement using a safety squat bar to maximize loading while maintaining comfort.
The Roman Chair Advantage
For Lienhard, the Roman chair is far more than a lower-back exercise. By adjusting foot position, loading methods, and body mechanics, it becomes a powerful tool for building glute strength, hamstring size, posterior chain power, and athletic performance.
Whether you’re a strength athlete, field sport competitor, or recreational lifter, these five variations offer a versatile way to train the hips while minimizing excessive spinal loading.
About the Author
Jeremiah Oliva
Jeremiah Oliva is a writer passionate about fitness, sports, and active living. He has experience in songwriting and managing content and social media for online radio and magazine platforms.
He covers HYROX, CrossFit®, and competitive fitness, with a focus on performance, mindset, and athlete development.
Outside of writing, Jeremiah trains in boxing, cycles, explores the outdoors with his kids, and plays the guitar.
