Roman chair side bend (45-degree side bend, Oblique hyperextension, Side hyperextension, Lateral back extension)

Muscles

• External oblique
• Internal oblique
• Quadratus lumborum
• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis

Technique

1. Position yourself sideways in a Roman chair with your hip on the pad and ankles secured under the rollers.
2. Place your hands behind your head or crossed over your chest.
3. Lower your upper body laterally toward the floor to stretch the waist.
4. Contract your Obliques to pull your torso back up into alignment with your legs.

Form tips

1. Keep your entire body in one vertical plane; do not lean forward or twist at the waist.
2. Move slowly to maintain control through the full lateral range.

Similar Exercises

• Side body crunch arms down
• Weight windmill
• Side body crunch
• Lying side leg raise
• Weighted side crunch

Equipment

• Roman chair