The term "Roman chair" is sometimes used to describe a piece of fitness equipment also known as a "captain's chair," which resembles an elevated chair with padded arms and back but no seat. But the term more commonly applies to a nearly horizontal pad with a leg roll positioned slightly behind and below it. You rest your hips on the pad and hook your heels beneath the leg roll, suspending yourself facedown to perform back extensions, which work the glutes, hamstrings and erector spinae.
Romanian Deadlifts
Straight-leg deadlifts, also called Romanian deadlifts, work your glutes, hamstrings and erector spinae, too. Proper technique is very important for this exercise, so have an experienced friend or trainer spot and correct you until you've got it right.
Stand square, feet hip-width apart. Hinge forward from the hips, back flat, legs straight or slightly bent. Your arms should hang down in front of you, hands close to your legs instead of hanging straight down from your shoulders. Face forward, chest out, and stop just before you feel tension in your hamstrings. Drive forward with your hips, keeping your back flat as you stand up again.
Prone Back Extensions
Lying facedown on the floor keeps you from hinging forward from the hips as you would do on a Roman chair, working your glutes and hamstrings. But you can still perform slight back hyperextensions to work your erector spinae, the columns of muscle that run down your back to either side of your spine.
Lie facedown, hands under your chin and elbows facing out. For a greater challenge, extend both arms straight in front of you. Lift your chest slightly off the floor; keep the motion under control and aim for about five degrees of hyperextension. Hold for one to three normal breaths, then lower back to the floor.
Bird-dog
Also called quadrupeds or alternating Supermans, this exercise works your erector spinae and glutes, with some involvement from your hamstrings. Kneel on your hands and knees. Squeeze your abs to keep your back from arching as you raise your left arm and right leg, extending them straight forward and back in line with your body. Keep your shoulders and hips square. Hold for one to three normal breaths, then lower your hand and leg back to the starting position. Repeat the motion with your right arm and left leg to finish one repetition.
Stability Ball
The Roman chair is a specialized piece of weight equipment that you're not likely to have in your home gym or see in smaller fitness centers. Stability balls are much more common, less expensive to buy for home use, and can be put to use for back extensions, too. Place your feet flat against a wall or heavy piece of furniture, toes just meeting the floor. Place the stability ball beneath your hips, then lean forward, hinging forward from the hips with your back flat. Squeeze your glutes to bring your back in line with your body again, then continue in a controlled motion to about five degrees of hyperextension past straight.
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