Strength
Roman Chair
A foundational bodyweight movement to strengthen the posterior chain and stabilize the lower back.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.