Roman Chair Sit-Up

Muscles worked

Setup

1. Sit on the Roman chair with your glutes firmly on the seat pad and your lower back unsupported.
2. Secure your feet and ankles firmly under the padded foot rollers for stability.
3. Cross your arms over your chest or place your hands lightly behind your ears, keeping your elbows wide.

How to do it

1. Inhale and slowly lower your torso backward until it is parallel to the floor, maintaining a slight natural curve in your spine.
2. Exhale and initiate the movement by contracting your abs to curl your torso back up to the starting position.
3. Maintain a controlled 2-1-2-0 tempo, pausing for a second at the bottom to eliminate momentum.

Form checklist

• Keep your chin tucked slightly toward your chest to avoid neck strain.
• Avoid arching your lower back excessively at the bottom of the movement.
• Ensure the movement is driven by your abdominals rather than pulling aggressively with your hip flexors.
• Stop the upward phase just before your torso reaches a fully vertical position to maintain constant tension on the abs.

Pro tips

• Focus on 'curling' your spine forward one vertebra at a time rather than moving your torso as a flat, rigid board.
• Visualize pulling your ribcage toward your pelvis to maximize the shortening of the rectus abdominis.

Make it harder

• Hold a weight plate or dumbbell against your chest to increase resistance.
• Extend your arms straight overhead to increase the lever arm and difficulty.

Frequently asked

What muscles does the roman chair sit-up work?

The roman chair sit-up primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the roman chair sit-up?

The roman chair sit-up requires no equipment — just your body weight.

Is the roman chair sit-up good for beginners?

The roman chair sit-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals