Roman Chair Hyperextension
Learn how to perform Roman Chair Hyperextension, a Core exercise, with setup, breathing and common mistakes.
Roman Chair Hyperextension · Preview
Setup
Set your hips on the Roman chair and secure your ankles under the pads. Bring your hands lightly together in front of your chest and let your upper body hang naturally to set your starting position.
Start phase
Use your lower-back strength to lift your upper body until it is straight. Do not hinge only through your lower back; let your spine extend in sequence so your entire torso rises as one unit.
End phase
Pause briefly when your body lines up with your legs, then lower slowly. Keep your back engaged as you descend and control the movement all the way back to the starting position.
Target muscles
Focus on the muscles tightening from your lower back up toward your pelvis. If you feel a sharp pain in your lower back, reduce the height and slow your tempo.
Common mistakes
Extending past a straight line or throwing your neck back increases pressure on your lower back. Bouncing up with momentum lets inertia lift you instead of your back muscles, so move slowly and stay in control.
Breathing
Inhale as you lower and exhale as you rise. Steady breathing keeps your torso from stiffening all at once and lets you move naturally with your back strength.
Coach tip
Holding for 1 second when your body is straight is more effective than forcing extra height. Move your hands from your chest to behind your head to raise the difficulty gradually.
