Best Roman Chair Exercises For Health And Performance

Roman chair exercises. Some of the most miss directed exercises. In this post, we are going to list the best roman chair exercises to aid health and performance. We will be splitting them down into the three areas described on our roman chair page. Prone roman chair, supine roman chair, and glute ham raise machine.Hope you enjoy the exercise. Also, try and have a qualified trainer take you through your chosen exercise. To gain feedback on your performance.

Roman chair exercises: Roman chair back extension

Movement Patterns: Back/Hip Extension
Equipment Used: Roman Chair Bench

Instructions:

  • Lying on the bench with the hips resting on the pad.
  • Inhale rising up. Exhale lowering yourself towards the ground allowing your back to round at the bottom position.
  • Keep good alignment chin tucked in the head in line with your spine.

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Roman chair exercises: Roman chair back extension with a medicine ball

Instructions:

  • Lying on the bench with the hips resting just off the pad. Holding a medicine ball on your chest.
  • Inhale rising to the top keeping a natural curve in your low back.
  • Keep good alignment chin tucked your head in line with your spine.
  • Exhale lowering to the start position as you lower reach forward with the medicine ball.

 

Roman chair exercises: Glute ham raise

Movement Patterns: Back/Hip Extension
Equipment Used: Glute Ham Raise

Instructions:

  • Lying face down on a Glute Ham Raise bench arms reaching overhead.
  • Drawing your belly button in, use your hamstrings and Glutarals to bend your knee raising your trunk to the upright position whilst pulling your arms to by your sides.
  • Lower under control and repeat for the prescribed number of reps.

Roman chair exercises: Glute ham raise with a band

Movement Patterns: Back/Hip Extension
Equipment Used: Roman Chair Bench

Instructions:

  • Lying face down on a Glute Ham Raise bench holding a looped band over your shoulders with the other end of the band attached to the base of the bench.
  • Drawing your belly button in use your hamstrings and Gluteals to bend your knee raising your trunk to the upright position against the added tension of the band.
  • Lower under control and repeat for the prescribed number of reps.

Roman chair exercises: Side flexion

Movement Patterns: Bend 
Equipment Used: Roman Chair Bench

Instructions:

  • Lying side on over a Glute Ham Raise with your feet against the foot plate and your top arm along your thigh and your other arm on your chest.
  • Drawing your belly button inwards side bend your trunk taking your ear towards your shoulder and shoulder towards your hip whilst reaching along your thigh.
  • Pause then lower under control and repeat for the prescribed number of reps.
  • Perform on the opposite side.

Roman chair exercises: Crunch

Movement Patterns: Bend 
Equipment Used: Roman Chair Bench
Muscle Groups: Upper Abdominal

Instructions:

  • Lying over a Glute Ham Raise with your tailbone and head touching the pad, arms crossed on your chest, feet against the foot plate and tongue on the roof of your mouth.
  • Drawing your belly button inwards, slowly crunch up. Imagine rolling from your head to your spine like rolling up the carpet.
  • Slowly unwind from the low back to your head and repeat for the prescribed number of reps.
  • Exhale on the way up and inhale on the way down

Roman chair exercises: Reverse hyperextension

Movement Patterns: Back/Hip Extension
Muscle Groups: Gluteals, Hamstrings

Instructions:

  • Lying on the bench with your hips resting just off the pad and hands holding onto the pads.
  • With the band wrapped around the bench and your legs. Draw your belly button inwards keeping a natural curve in your low back with your legs straight raise your legs as far as you comfortably can.
  • Lower to the start position. Make sure you are using your butt muscles not just your back.

 

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