Is the Roman Chair the same as a back extension?

Yes, the Roman Chair is the piece of equipment used to perform back extensions, targeting the erector spinae and glutes.

Should I add weight to this exercise?

Only add weight by holding a plate against your chest once you can perform three sets of fifteen repetitions with perfect bodyweight form.

Is this safe for people with lower back pain?

It can be beneficial for strengthening the back, but anyone with active disc issues should consult a physical therapist before attempting this movement.

Roman Chair Back Extension: Form Guide and Benefits

Master the Roman Chair with our expert instructions. Learn the correct form to strengthen your lower back, glutes, and hamstrings safely.

How to Perform

Position your feet firmly against the footplates and hook your ankles under the padded supports for stability.
Adjust the thigh pads so they sit just below your hip crease, allowing your torso to hinge forward freely.
Cross your arms over your chest or place your hands lightly behind your ears while keeping your spine in a neutral position.
Inhale and slowly lower your torso toward the floor by hinging at the hips until your body is at roughly a 45-degree to 90-degree angle.
Exhale and engage your glutes and lower back to lift your torso back up until your body forms a straight line from head to heels.
Pause briefly at the top of the movement without overextending your spine beyond the level of your hips.

Common Mistakes

Hyperextending the back at the top of the movement
Using momentum or swinging the torso instead of controlled muscle engagement
Resting the abdominal wall directly on the pads which restricts the range of motion
Tucking the chin into the chest instead of maintaining a neutral neck

Muscles Worked

Primary movers

Lower Back

Stabilizers

Glutes
Hamstrings
Core

Related Guides

2 Handed Kettlebell Swing — Strength
3D lunge warmup — Strength
4-count burpees — Strength

Lower Back · Strength