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The Better Me

Exercise atlas

Bench exercise

Roman-chair back extension

Extend the hips and trunk from a supported bent position. Hinge down over the pad and extend until the body forms a straight line.

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Movement
Hip hinge
Difficulty
Beginner
Mechanics
Isolation
Posture
Standing

Muscles involved

Equipment and setup

Required: Back-extension bench.

  • Support the hips securely.
  • Brace the abdomen before moving.

How to perform the movement

  1. Hinge forward within a comfortable range.
  2. Extend through the hips and back.
  3. Stop at a neutral body line.

Technique cues

  • Avoid hyperextending at the top.
  • Move slowly through the trunk.

Interactive preview

Movement guide

Rest position preview for Roman-chair back extension

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