Roman Chair Back Extension

Lower Back, Glutes, HamstringsRoman Chair

A hip-dominant extension on a Roman chair to strengthen the posterior chain. It targets the spinal erectors, glutes, and hamstrings, teaching you to hinge safely without overloading the lower back.

How to do it

1Set the Roman chair pad just below your hip crease line.

2Lock your ankles under the rollers, set your torso straight, and cross your arms over your chest.

3Hinge forward at the hips, keeping your spine flat from neck to tailbone.

4Lower down to a comfortable depth without letting your lower back round.

5Contract your glutes and hamstrings to return to a straight line without arching past neutral.

Common mistakes

Hyperextending at the top of the rep, creating harsh compressive forces on your spine.

Rounding your back on the descent, losing control of lumbar stabilization.

Jerking yourself up with momentum, reducing muscle tension and raising injury risk.

Breathing

Inhale as you hinge down, and exhale as you drive back up.

Make it harder or easier

To make it easier, cross your arms over your chest or let them hang down. To make it harder, hold a light bumper 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.