Roman chairs make a great piece of equipment for anyone who wants to keep fit at home. They don’t take up too much space and they allow you to do a range of exercises to work on different parts of your body. But what is a roman chair, why should you get one, and how can you choose the best one?
What Is a Roman Chair?
A roman chair is a piece of exercise equipment designed for using your own bodyweight to keep fit. As the name suggests, it often looks like a chair, sometimes with just a seat and sometimes with a back to it as well. The chair features braces for your legs so that you can hold yourself in position, making it perfect for strengthening your core. You can also get multi-functional chairs that help you target other areas.
The Benefits of Roman Chair Workouts
Roman chairs are best for working on your core. If you want to get great abs, a roman chair is just the thing for your home workouts. Roman chairs are designed for hyper-extension workouts, which involves keeping your core engaged at all times. You can use a roman chair to improve posture and even improve back pain too. Roman chairs are great value, and it’s easy to find space for one in your home.
Examples of Roman Chair Workouts
Some examples of roman chair workouts include:
Roman chair crunch
Pull your Roman Chair to the upright position and push your pads down to the lowest position. Get on the machine and hook your legs under the ankle pad. Fold your hands forwards behind your head and lower yourself, becareful so not to hurt yourself. Now, get back to the previous position making sure that you squeeze your abs on the way up, leaving yourself in the situp position.
If your aim is to strengthen your core, lower back, glutes, and hamstrings, the hyperextension is the go to exercise that hits all targets. There are many ways you can do a back extension – on the floor, on a regular bench or by doing the Roman chair hyperextension exercise.
Stand with your feet on the foot rests and lean your body over the pads, with your arms streched out. Slowly lift yourself up and down, make sure you tense your glutes, back and core muscles while doing this exercise.
Isometric glute hold
Set up the Roman Chair pads so that the ankle pads are in a direct line with the groin pad. Hop onto the machine in a face down position, with your legs fully extended and your hips over the pads.
Now take your body up to a fully extended position so that your entire body forms a straight line with your hands stretched out in front of you. Make sure you tense all your relevant muscles while doing this, so as to make the most of this intense workout.
Hold this position for 30 seconds. As you get stronger extend the length of the hold and increase your repetitions.
Roman chair twist
Sit on the pad of the chair and place your ankle between the rollers. Than lean backward as if you were doing sit-ups. When you lift your upper body turn to the sides, left and then right. Seems to be simple but needs a powerful core to control the motion.
This exercise gives you a full core workout, especially working on those love handles.
Roman chair leg raises
There is no movement like doing leg raises when the lower abs are fully allowed to flex and compress. Executing leg raises this way also minimizes the strain on the back and puts the burn right on the lower abdominal area.
You can either do this in the default position with legs folded, or the difficult version with legs completely extended. I would suggest trying to bring your thighs as close to the chest as possible. This also works your upper thigh muscles as well as your core.
The Top 20 Roman Chairs
Powerline Roman Chair
This simple roman chair is just what you need if you’re looking for a no-fuss roman chair. Made from heavy gauge steel and with a wide base, it offers a stable piece of equipment for roman chair exercises. It supports up to 250 pounds with a 36 x 46 x 25-inch frame (height x length x width).
This sturdy frame comes with a 10-year warranty, while all other parts are covered by a one-year warranty. It has a manual inversion mechanism so you can change the position for different exercises.
Marcy Adjustable Hyperextension Roman Chair
The Marcy roman chair is made with a heavy-duty tubing frame with a powder coated finish for durability and strength. The integrated padding is made for high-density foam for comfort, with padded handles and foam leg holders.
The ankle pads are adjustable to make it even more comfortable when you’re using it. The solid frame gives it a sturdy base and you can manually change the position. It 43.5 x 27.5 x 37.5 inches, making it easy to stow it away when you’re not using it.
Bowflex Weight Benches
The Bowflex weight bench gives you the option of adjusting to four different positions. You can change it decline, flat, 45 degrees or 90 degrees. When you have it in the decline position, you can remove the leg hold brace for support.
One of the great things about this bench is that you can move it easily thanks to its wheels. If you need to change where you keep it or put it away, you can lift it up and roll it. This longer bench measures 56″ L x 26″ W x 20″ H.
Cap Strength Roman Chair
Measuring 56 x 29 x 43 inches, it’s perfect for home use and will easily fit into your garage, office, home gym or wherever else you have space. You can adjust it to your liking for different exercises and to fit you.
Stamina Pro Ab/Hyper Bench
It features four adjustable levels, adjustable split thigh support and extended hand grips to help you achieve all of your exercises. The pivoting foam rollers can be used to hold both your feet and lower legs in place for different exercises. With its heavy-duty steel frame, this bench measures a slim 36 x 17 x 7 inches.
Stamina Hyper Bench
The non-slip footrest and the adjustable footrest and backrest ensure you can get into position for any exercise and have the bench set up correctly for your height.
The pivoting foam rollers and easy to reach hand grips help you keep good form too. It even folds for easy storage, making it ideal if you don’t have much space, and is only 24 x 16 x 5 inches when unfolded.
Fitness Reality X-Class Light Commercial Multi-Workout Abdominal/Hyper Back Extension Bench
For a really sturdy and durable roman chair, this piece of equipment has 650 pounds of real weight capacity. It also has a height range of 5 foot to 6 foot 4 inches, making it suitable for a wide range of users.
With one flat and three decline bench adjustments, you can position it in different ways for various exercises. There are also 14 thigh support cushion height adjustments, allowing you to get your position just right.
The double-stitched vinyl covering is resistant to sweat and moisture and it has medium density foam with a tapered bench design.
XMark Roman Chair XM-4429
Make all of the adjustments that you need with this roman chair, which has 10 adjustment levels. Its relatively simple design features a 14-gauge 46 x 25 x 9 inches steel frame with a scratch resistant finish.
The 2.5-inch high density cushion gives you padded comfort, with tough, tear-resistant vinyl. Its wide horseshoe base keeps it stable, while rubber feet protect your floors.
TDS Roman Chair
The TDS roman chair might look simple, but it can still do a lot for you. It has an adjustable height and measures 20″ x 36″ x 25″, making it more compact than some options. The deluxe 3-inch thick padding makes it comfortable to use.
This roman chair is suitable for abdominal exercises, although it’s not designed for hyperextension exercises. It’s still an excellent option, especially for someone just getting started with roman chairs. It offers comfort and stability, with durable construction.
Bodycraft F670 Hyper-Extension/Roman Chair
You can choose between a flat position and 45 degree angle so you can work on a range of exercises, including hyperextensions. It measures 51 x 24 x 37 inches with a sturdy frame that will keep you steady while you’re working out. You get the best of both worlds with this combination chair.
Body Solid 45 Degree Back Hyper Extension
Get comfort from this Body Solid chair, which has extra thick 3-inch duraform support pads. Made from commercial heavy-gauge steel construction, it offers a combination inverted back extension and oblique flexor set at a 45 degree angle.
You can adjust the size using the telescopic midsection pads to get it the right size for you, allowing for a large height range. It measures 36 x 26 x 50 inches and doesn’t take long to set up, so you can start using it in no time.
Body Solid GRCH322 Roman Chair
Another option from Body Solid, this roman chair features oversized 8-inch rollers and extra thick, 3.25-inch double-stitched pads offer comfort to the user. The foam rollers are adjustable both horizontally and vertically, so you can match it to your height and size.
Its wide base prevents any rocking or destabilisation to keep you steady. It comes in at 43 x 26 x 45 inches, making it roughly the same size as the other Body Solid option but a different shape.
TDS Adjustable Heavy Duty Roman Chair Hyper-Extension Abdominal Bench
This TDS roman chair has even more padding for extra comfort. Its 4-inch deluxe padding gives you a comfortable surface while you’re working out, with plenty of surface space for all kinds of exercises.
You can adjust the foot holder and the chair can hold up to an impressive 500 pounds. The chair measures 21 x 47 x 30 inches, so it doesn’t take up too much space in your home.
Goplus Adjustable AB Bench Hyperextension Exercise Abdominal Roman Chair
The GoPlus Adjustable AB Bench has five adjustable levels, with a 28.7 – 23.5-inch height range. This sturdy, durable bench has a weight capacity of 220 pounds thanks to its steel frame, but also has a compact design (23.5 x 18.9 x 39) so you can store it easily.
Plenty of padding and foam leg holders make it comfortable, although there is less padding than some other models at 1.6 inches thickness.
Deltech Fitness Hyperextension Bench
The sweat resistant vinyl on the padding makes the bench easy to clean, and it includes foam leg rollers and comfortable handles. This bench is ideal for working your back, hamstrings and glutes, with adjustable height leg pads so that almost anyone can use it.
Valor Fitness Adjustable Back Extension
The 2 x 2 inch 12-gauge steel gives it a super strong frame, and a sturdy steel foot plate that improves safety and keeps you securely in place when you’re working out. There are five adjustments for height and a further three for the calf pads to ensure comfort, and the chair takes up to 350 pounds.
Sunny Health & Fitness Roman Chair
Work your lower body and core with this roman chair option from Sunny Health & Fitness. It has padded rollers, cushioned hand grips and high density foam pads, all of which provide comfort and support when you’re working out.
Adjust it to meet your needs when you’re working out for a multi-use roman chair that you can use in any way that works for you. Even though it only weighs 20 pounds, it takes up to 250, offering a sturdy option.
Back/Abdominal Exercise Bench
Use the dual leg pads for further support, and adjust the distance to get it to the right size for your height and the exercise that you’re doing. It also benefits from wipe-clean vinyl padding and a strong and durable frame that will last.
ANCHEER Sit Up AB Bench Incline Decline Abdominal Adjustable Weight Bench Workout Utility Crunch Board with Speed Ball for Home Gym
This Ancheer bench is perfect for doing sit ups, as well as a range of other exercises. It features a speed ball and a pair of resistance bands, which are great extras if you want to get in some additional strength training.
Another benefit of this bench is the foldable design, making storage much easier. It uses high-quality materials and is adjustable for height too. However, it isn’t technically a roman chair.
Reebok Professional Deck Workout Bench
The Reebok Professional Deck Workout Bench provides another alternative to a roman chair that can still offer some of the same functions. This bench has incline, decline and flat positions so that you can use it in different ways.
It also has two height positions and holds up to 330 pounds. Another excellent benefit is that it has a storage compartment, ideal for storing your equipment when you’re not using it. The clips that allow you to attach resistance tubes are a nice touch too.