Fitness
Back Extension on Roman Chair
Back extensions on a roman chair train spinal erectors and glutes through hip extension with controlled range—useful capacity work when programmed below max-effort deadlift stress.
Back extensions on a roman chair train spinal erectors and glutes through hip extension with controlled range—useful capacity work when programmed below max-effort deadlift stress. Pad position sets hip hinge point; stop at neutral spine, not hyperextension.
Hold a plate only when bodyweight reps are crisp. Avoid bouncing at the bottom.
Pair with anti-extension core work for balanced trunk training.
Common questions
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Should I hyperextend at the top?
No. Stop at a neutral line; excessive arching increases facet and disc stress without extra glute benefit.
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How often can I train back extensions?
Two to three times per week with moderate volume fits many programs; adjust if low-back fatigue accumulates.
Related terms
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