Horizontal back extension (hyperextension, Roman chair)

The same hinge over a level Roman chair: the trunk hangs straight down and rises to level against its full weight, and the back extensors worked hardest of the chair's angles in an EMG comparison.

Back extension family

DemandHard

Equipment requiredA bench or box

Muscle focusBack · Glutes · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Lie face down on the horizontal chair with the upper thighs across the pad and the ankles under the rollers, the arms crossed on the chest or the hands behind the head.
Bend forward at the hips as far as you can with the back flat.
Rise until the body is straight, level with the floor and no higher, then lower slowly.

Form cues

Stop at straight; don't arch past level.
Hands behind the head make it harder; crossed on the chest, easier.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

Move slowly with osteoporosis or if arching aggravates your back, and never fling into the top. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Mayer 1999 · Lumbar extensor activity on a variable-angle Roman chair (EMG rose as the chair was set more horizontal, up to 104%; Arch Phys Med Rehabil) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

What it works

Muscles

Main: Back, Glutes. Also: Hamstrings.

Anatomy: Latissimus dorsi, Teres major, Trapezius, Rhomboids, Erector spinae, Multifidus.

Equipment

A bench or box

Level

Advanced. See the easier and harder options above.

Guides that use it

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3D demoAxle deadliftAdvanced · Other / check instructions

Reverse hyperextension demonstrated on the 3D figure

3D demoReverse hyperextensionAdvanced · A bench or box

Reverse band deadlift demonstrated on the 3D figure

3D demoReverse band deadliftAdvanced · A barbell + A band

Glute kickback (quadruped hip extension) demonstrated on the 3D figure

3D demoGlute kickback (quadruped hip extension)Beginner · No equipment

Sit to stand from a chair demonstrated on the 3D figure

3D demoSit to stand from a chairBeginner · A bench or box

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Questions people ask

What muscles does the Horizontal back extension (hyperextension, Roman chair) work?

Mainly the back and glutes, with help from the hamstrings.

What equipment do I need for the Horizontal back extension (hyperextension, Roman chair)?

A bench or box.

Is the Horizontal back extension (hyperextension, Roman chair) good for beginners?

It is an advanced move. Build up to it with the Ball back extension first.

What is an easier alternative to the Horizontal back extension (hyperextension, Roman chair)?

Try the Ball back extension or the Back extension on a 45-degree bench. Both are written steps in the same progression.

How do I make the Horizontal back extension (hyperextension, Roman chair) harder?

Progress to the Shrimp squat. Follow that guide’s technique and any stated timing.