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Roman Chair Sit-up
A core exercise performed on a specialized Roman Chair apparatus or secured bench, focusing on powerful hip flexion. It primarily targets the iliopsoas and surrounding hip flexors to build core strength and stability.
About Exercise
Equipment
Machine Alternate Arm Curl, Others
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hip Flexors
Secondary Muscles
Abs, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
10/10Iliopsoas
Quads
7/10Rectus Femoris
Abs
4/10Rectus Abdominis
Obliques
3/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-120 seconds • Rest slightly longer for weighted variations.
How to Perform
Sit securely in the Roman Chair or on a bench with your lower legs hooked tightly under the support pads or bar. Position your hands across your chest or behind your head to adjust difficulty.
- Slowly lower your torso backward while maintaining a neutral spine, stretching the hip flexors fully.
- Stop the descent when your torso is nearly parallel to the floor or the hips are fully extended.
- Initiate the upward movement by flexing your hips and pulling your torso back toward vertical.
- Finish the rep when your torso is upright, minimizing any forward trunk rounding.
- Control the movement throughout the entire range of motion.
Coaching Tips
Form Cues
- Hips initiate movement.
- Maintain spinal neutrality.
- Control the eccentric.
- Brace the core tight.
Breathing
Exhale forcefully as you raise your torso and contract the hip flexors; inhale as you slowly lower backward.
Tempo
2-0-1
Range of Motion
Lower the torso until the hips are fully extended (torso slightly below parallel) and return to the upright, vertical seated position.
Safety
Safety Notes
- Ensure your feet are anchored securely before starting.
- Stop immediately if sharp lower back pain occurs.
- Avoid overextending the lower back at the bottom position.
Spotting
Not recommended; adjust difficulty by altering hand position or holding a light weight.
Common Mistakes
- Using momentum or swinging up.
- Allowing excessive lower back rounding.
- Extending the neck forward during ascent.
- Not controlling the speed of the descent.
When to Avoid
- Acute or chronic lower back pain.
- Severe hip flexor or groin strain.
Flexibility Needed
- Sufficient hip flexion mobility.
Build Up First
- Basic competence in abdominal bracing.
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