Judd Lienhard Shares 5 Effective Roman Chair Variations to Strengthen Glutes and Hamstrings
# Judd Lienhard’s Top 5 Roman Chair Exercises for Bigger Glutes and Hamstrings
Former Army Ranger and strength coach Judd Lienhard highlights the 45-degree hip extension, known as the Roman chair, as an excellent tool for lower-body training. In a recent YouTube video, he outlined five of his preferred variations aimed at enhancing glute and hamstring strength, while also reducing stress on the spine. These exercises can be beneficial for athletes, Olympic lifters, and anyone looking to strengthen their lower body.
“It can be a fantastic glute and hamstring developer,” said Lienhard. “Guys can use these as well, and we can use heavy loads with them.”
### Exercise #1: Banded Hip Extension
Lienhard begins with the banded hip extension, which adds resistance near lockout where traditional movements often lose tension. By placing a resistance band around the shoulders, the exercise maintains force throughout the entire range of motion. He advises pushing through the balls of the feet during the lift to engage the hamstrings more effectively.
“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 states. This exercise combines serious glute contraction with a deep hamstring stretch.
### Exercise #2: True Single-Leg Hip Extension
For unilateral strength, Lienhard suggests the true single-leg hip extension. He emphasizes slightly turning the working leg inward while rotating toward it during the lowering phase. This technique enhances glute stretch through hip internal rotation.
The movement develops balance and stability while minimizing spinal strain compared to many other single-leg exercises.
### Exercise #3: Alternate-Leg Hip Extension
Among Lienhard’s favorites is the alternate-leg hip extension. In this variation, a dumbbell is held against the chest as the athlete alternates sides with each rep, loading one leg at a time. This approach fosters an explosive hip extension pattern, making it ideal for athletes focused on power.
“For power, it is one of my all-time favorite glute and hamstring exercises,” he said. This exercise trains the entire posterior chain and aids in developing rotational control.
### Exercise #4: Snatch-Grip Hip Extension
For those looking to enhance explosive strength, Lienhard recommends the snatch-grip hip extension. This involves holding a barbell with a wide grip and thrusting explosively through the hips, while also engaging the upper back.
This movement simulates the vigorous finishing pull required in Olympic lifting and can be heavily loaded for advanced trainees.
### Exercise #5: Glute & Adductor Focused Variation
The final exercise shifts focus towards the glutes and adductor magnus, minimizing hamstring involvement. By using the knees as the primary contact point on the pad, the exercise increases the lever arm, forcing the glutes to do more work. Lienhard often employs a safety squat bar to maximize loading while ensuring comfort.
### The Benefits of the Roman Chair
Lienhard believes that the Roman chair is not just for lower-back work. By adjusting foot positions, loading methods, and body mechanics, it can effectively build glute strength, increase hamstring size, enhance posterior chain power, and improve athletic performance.
These five variations offer a versatile approach to hip training while minimizing excessive spine strain, catering to both competitive athletes and recreational lifters alike.
