Roman Chair Hyperextension

Lower Back, Glutes, HamstringsRoman Chair

Roman chair back extensions build the spinal erectors, glutes, and hamstrings. This essential builder supports posture and core strength, requiring strict control over spinal alignment.

How to do it

1Adjust the bench so the top of the hip pad sits just below your hip crease.

2Secure your feet under the ankle rollers and cross your arms over your chest.

3Inhale and hinge forward at the hips, keeping your back flat.

4Exhale and drive your torso back up until your body forms a straight line.

Common mistakes

Hyperextending your lower back at the top of the movement.

Rounding your spine as you lower down, increasing disc injury risk.

Jerking up using momentum instead of controlled muscle contraction.

Breathing

Inhale as you lower your torso; exhale as you extend back to the starting line.

Make it harder or easier

To make it easier, keep your arms by your sides or shorten your depth.

To make it harder, pause at the top for two seconds or hug a weight plate to 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.