Roman Chair

Description

Roman chair, also known as a hyperextension bench, is a piece of exercise equipment designed to target and strengthen the muscles of the lower back, glutes, and hamstrings. It consists of a bench or platform with a padded surface and footrests, allowing users to perform hyperextension exercises.

The primary exercise performed on a Roman chair is the hyperextension, which involves bending forward at the waist to engage the lower back and then returning to an upright position. Here’s how to properly perform hyperextensions on a Roman chair:

1. Adjust the Roman chair to your height and ensure that it’s stable and secure.

2. Position yourself with your hips resting on the pad and your feet secured under the footrests or footplates. Your legs should be straight or slightly bent at the knees.

3. Cross your arms in front of your chest or place your hands behind your head, whichever is more comfortable for you.

4. Begin the movement by slowly lowering your upper body toward the floor while keeping your back straight. You should feel a stretch in your lower back as you descend.

5. Pause briefly at the bottom of the movement without fully resting on the pad or the floor.

6. Engage your lower back and glutes to raise your upper body back to an upright position, maintaining control throughout the movement.

7. Repeat for the desired number of repetitions, focusing on maintaining proper form and not relying on momentum.