Exercise
WEIGHTED ROMAN CHAIR SIT-UP
Stand
Squat
Form cues
Sit in the Roman chair with your lower leg secured under the padded bar
Hold the weight plate against your chest or position it behind your neck
Lower your body back until hips are almost fully extended — do not hyperextend
Rise by flexing your hips until your torso is fully upright
Control the descent throughout — avoid flopping back
Instructions
Step-by-step technique
Sit in a Roman chair apparatus with your lower leg secured under the padded bar.
Hold a weight plate against your chest or position it behind your neck.
Keep your spine neutral and core engaged.
Lower your body back by extending your hips until your torso is nearly horizontal — stop before full hyperextension.
Pause briefly at the bottom.
Raise your body back up by flexing your hips until your torso is fully upright.
Pause at the top.
Repeat for the desired number of reps with controlled movement throughout.