Roman Chair (Back Extensions)

How to Perform the Back Extension on a Roman Chair

Begin by kneeling on the support pad of the Roman chair, securing your ankles snugly under the lower rollers so your feet are firmly anchored. Cross your arms over your chest or place your hands lightly behind your head, and straighten your spine to establish a rigid, neutral position. Hinge at the hips, allowing your torso to lower toward the floor in a controlled manner until you feel a gentle stretch in your hamstrings and glutes. Keep your gaze forward and shoulders back to maintain alignment. Pause briefly at the bottom of the movement, then engage your erector spinae and glute muscles to raise your torso back to level with the bench. To continue advancing, hold a weight plate against your chest or wear a weighted vest, ensuring you can still maintain perfect form under the added resistance.

Safety Precautions

Prepare your posterior chain with a dynamic warm-up—leg swings, gentle back extensions on the floor, and hip hinges—to increase blood flow without fatiguing the muscles. Check that the Roman chair is stable and that the ankle rollers are correctly positioned beneath your calves to prevent slipping. Throughout each repetition, avoid overarching or jerking your back, and never hyperextend past the point where your body forms a straight line with the bench. If any sharp pain or discomfort arises in your lower back or hamstrings, pause immediately, reduce or remove external loads, and reassess your technique. Using a supportive belt can help maintain intra-abdominal pressure, but should never substitute for proper spinal alignment.

Muscles Worked

This exercise predominantly targets the erector spinae group along the lower back, while the gluteus maximus and hamstrings drive hip extension during the ascent. The isometric engagement of the spinal erectors keeps your torso stable, and as you lift, your glutes contract powerfully to bring your body upright. Secondary activation occurs in the calves and abdominal muscles, which work to stabilize your lower body and protect the lumbar spine. By progressively adding weight or resistance, you continue challenging these muscle groups, promoting strength gains and improved posture with each session.