Roman Chair Back Extensions

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Roman Chair Back Extensions demonstration

Exercise overview

Training details

Glutes Hamstrings Lower Back

Equipment

Back Extension Machine

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

01Adjust the Roman chair so the pad supports the upper thighs while the hips remain free to hinge, and secure the feet.
02Cross the arms over the chest and lower the torso by hinging at the hips with the spine neutral.
03Descend until the hamstrings and glutes are loaded without rounding the lower back.
04Extend the hips to raise the torso until the body forms a straight line from head to heels.
05Squeeze the glutes briefly, avoid hyperextending the spine, and lower under control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSeated Back Extension Machine

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLower Back Curl

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