A Roman chair is an adjustable machine that allows you to do exercises with the weight of your body or while gripping added resistance. The main function of this machine is to train the core musculature. According to MayoClinic.com, developing a strong core helps your balance and improves your ability in sports and daily activities. The core muscles are found in the middle of the body.
Erector Spinae
The hyperextension is a popular exercise performed on the Roman chair. The exercise targets the long erector spinae muscle that runs the length of the spine and stops in the lower back. The exercise is performed by bracing your hips and feet on the machine, then raising your trunk up in the air in a backward motion. Two forms of Roman chairs exist for this exercise. One is used with your lower body parallel to the ground and the other is used with your body at a 45-degree angle. Both work effectively for targeting the erector spinae.
Glutes
The gluteus maximus, medius and minimus are known together as the glutes. This large muscle group sits on the backside of the body between the thighs and lower back. The hyperextension exercise involves hip extension that occurs when you decrease the angle between your thigh and back. This in turn works the glutes.
Hamstrings
The semimembranosus, semitendinosus and biceps femoris make up the hamstrings muscles on the back of the thighs. In similar fashion to the glutes, you activate your hamstrings during hip extension. Your hamstrings also get worked with knee flexion, but this does not happen with Roman chair exercises. Knee flexion takes place when you bend your knee and move your heel back toward your butt.
Obliques
The obliques sit on the sides of the abdomen in a diagonal pattern. These muscles get worked when you perform lateral or rotational movements with the trunk. A back extension with twist targets the obliques and erector spinae together. This exercise is performed like a regular hyperextension, but a twist is performed at the top of the movement to engage the obliques.
Rectus Abdominis
The rectus abdominis is the large muscle situated in the center of the stomach. You work this muscle with trunk flexion exercises, such as a Roman chair situp. This is a motion where you move your upper body toward your lower body while bending at the hips. Instead of being in a face-down position, this exercise is performed in a face-up position with your butt resting on the upper padded support and your lower legs wedged in the bottom supports.
Hip Flexors
The hip flexors run from the stomach to the top of the thighs and they are not visible by the naked eye. These muscles get activated when you decrease the angle between your thigh and stomach during a Roman chair situp. You might also recognize this muscle group as the iliopsoas. This a combination of the iliacus and psoas major, which make up the hip flexors.
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