Скачать или смотреть Roman Chair Back Extension | Lower Back Strength & Core Stability

The Roman Chair Back Extension is a foundational exercise for strengthening the lower back, glutes, and hamstrings. It enhances spinal stability, posture, and overall core endurance, making it an essential movement for athletes, lifters, and anyone seeking a stronger posterior chain.

How to Perform:
Adjust the Roman chair so the hips rest comfortably on the pad with the ankles secured under the footpads.
Cross the arms over the chest or place the hands behind the head.
Begin with the body in a straight line from head to heels.
Lower the torso slowly toward the floor by hinging at the hips, keeping the back flat.
Engage the glutes and lower back to raise the torso back to the starting position.
Avoid hyperextending at the top — stop when the body forms a straight line.


Muscles Worked:
Erector Spinae (Lower Back)
Glutes
Hamstrings
Core

Pro Tips:
Keep the movement slow and controlled to maximize muscle engagement.
Maintain a neutral spine throughout the exercise.
Squeeze the glutes at the top for better activation.
Add a weight plate or medicine ball for increased resistance once proper form is mastered.
Benefits:
Strengthens the lower back and posterior chain
Improves posture and spinal stability
Enhances core endurance and balance
Reduces risk of lower back injuries
Recommended Sets & Reps:
3–4 sets of 8–16 reps

Hashtags:
#GE8FIT #BackExtension #RomanChair #FunctionalStrength #CoreTraining #PosteriorChain #StrengthTraining #LowerBackWorkout #GymMotivation #FitLifestyle #GritForce