11 Best Roman Chairs To Strengthen Your Back Muscles In 2023

Whether you like to maintain an active lifestyle every day or find yourself being a bit of a couch potato, the best Roman chair in your living room can keep you healthy and get a full-body workout. Roman chairs allow you to strengthen your back and core muscles while fortifying your lower leg and abdomen. In addition, they can present an interesting challenge to operate, which helps you boost your stability, improve your posture, and increase your flexibility.

It’s an excellent way to get your muscles running and feel rejuvenated while giving you a break from the couch or chair. To let go off your lower back pain forever, you should check out our list of the best Roman chairs and understand how they work.

In This Article

What is a Roman Chair?

A Roman chair is a waist-high gym device with a padded seat and cushioned leg rolls (pegs). It’s designed to focus mainly on back, leg and core muscles, and is ideal for hyperextension exercises like sit-ups, reverse sit-ups, leg curls, crunches, and other upper body strengthening exercises.

And given that there are multiple options online, we took the liberty to round up the 11 best roman chairs of 2021 for you!

Caution: If you are suffering from chronic back ailments or are a first-time user, take professional help during the initial stage, to avoid detrimental effects.

11 Best Roman Chairs Of 2021

1. Best Versatile:Marcy Adjustable Hyperextension Roman Chair

Price at the time of publication: $113.56

Compact, sleek, and easy-to-use, create a gym corner at home with this versatile hyperextension bench. Ideal for quick workouts on those abs or to ease back-related discomforts, the apparatus has a sturdy and adjustable construction made of heavy-duty tubing frame and a powder-coated finish. Ensuring a solid and ergonomic experience, the installed cushioned seat makes it ideal for innumerable exercises, whether you want to work on the abdominal area or stretch the back muscles. This core-strengthening Roman chair also has an integrated padded system with high-density foam in two adjustable leg holders and handles. Take a look at this video to get more information about the padded Roman chair.

Frame Material: Iron | Product Dimensions: 27.5"D x 43.5"W x 37.5"H | Color: Dark grey | Material: ‎Foam | Color: ‎Dark grey | Item Weight: ‎42 Pounds


  • Versatile device
  • Compact, and space-efficient
  • Adjustable handles
  • Ergonomic and sturdy construction
  • Ideal for abdominal, hamstring, lower back muscles
  • High-density foam padded system


  • Small-size
  • The seat may not be comfortable

2. Best Durable Construction:Stamina Hyper Bench

Price at the time of publication: $109.39

Don’t let Stamina Hyper Bench’s compact design make you think that it cannot sustain heavy-duty exercises. With an adjustable footrest and backrest, you can easily switch through height settings, and the robust device has easy-to-reach hand grips too. With high-density foam on leg rollers making lower leg exercises comfortable, the foldable Roman chair is thickly-cushioned and the footrests are non-slip too. With no fear of slipping or skidding while achieving those fab abs, this non-slip Roman chair will be a worthy addition in your room. This video offers a more detailed explanation of the core-strengthening Roman chair.

Material: ‎Carbon Steel | Color: ‎Red | Item Weight: ‎25 Pounds | Item Dimensions LxWxH: ‎24 x 16 x 5 inches


  • Adjustable height settings
  • Non-slip and durable construction
  • High-density foam padding
  • Recommended for abdominal, back and lower leg exercises
  • Easy-to-clean upholstery
  • Easy-to-fold and lightweight


  • It may be uncomfortable for a petite body.

protip_icon Quick tip
Increasing core strength with regular targeted exercise may help prevent injuries, particularly in the lower extremities (3).

3. Best Portable:Fitness Reality Hyper Back Extension Bench

Price at the time of publication: $128.41

Why go to the gym when this hyperextension bench can deliver high-intensity workout sessions at home? Then this height-adjustable Roman chair with 650lbs weight capacity could just be the one. Giving you the freedom to focus on arms, upper body, lower back muscles, and abdominal area with sit-ups, back extensions, and more, this heavy-duty Roman chair is one of the best options to build a stronger core and better posture. Besides this, the handles are slip-resistant, the device has wheels and thick-to-medium density foam benches too, for a comfortable experience. You may check this video for a better understanding of this abdominal workout Roman chair.

Frame Material: Alloy Steel | Color: Black | Material: ‎Vinyl | Item Weight: ‎55.6 Pounds | Item Dimensions LxWxH: ‎32.5 x 28.8 x 64 inches


  • 650lbs weight capacity
  • 1 flat and 3 decline bench adjustments
  • Adjustable height
  • Portable roman chair
  • Slip-resistant handles
  • Cushioned roller pads


  • Bulky

4. Best Anti-Skid Footrest:CAP Barbell Strength Roman Chair

Price at the time of publication: $116.99

This steel-constructed, commercial-grade Roman chair may have a minimalistic charm but is a go-to for all back extensions, sit-ups, and core workouts at home. With 300-pound maximum weight capacity, the strong-built quality guarantees added stability, and it has an anti-skid footrest too. Also, the equipment comes with installed padded leg rollers for lower leg workouts and two-foamed cushioned seats for hip and back extensions. A great choice for those who are looking for a cost-effective home gym Roman chair, the Cap Barbell Strength one would be a great pick.

Material: Alloy Steel | Color: Grey | Item Dimensions LxWxH: ‎56 x 29 x 43 inches | Shape: ‎Rectangular | Frame Material: ‎Alloy Steel | Item Weight: ‎39 Pounds


  • Made of robust steel
  • Anti-skid footrest
  • Ideal for back extensions, GHD sit-ups, glute-ham extensions, etc
  • 300-pound maximum weight capacity
  • Ideal for home use


  • The seat padding may be uncomfortable.
  • It may not be rust-resistant.

protip_icon Quick tip
Ensure the Roman chair you invest in comes with several foam rollers to help you hold your weight and position without straining your body.

5. Best Easy-To-Fold:Sunny Health & Fitness Hyperextension Roman Chair

Sunny Health & Fitness Hyperextension Roman Chair Image: Sunnyhealthfitness
Why It's Worth Buying: The product has garnered more than 3,463 positive reviews on Amazon.
Price at the time of publication: $74.99

Turn any corner in your house into a personal gym with this sleek and ultra-compact Roman chair. A great option for those who are looking for a space-efficient machine to work on their lower back, hips, and glutes, this hyperextension bench is easy to fold and store too. Built to sustain weight capacity up to 250lbs, this gym-quality Roman chair also has adjustable height settings and high-density foam hip support pads for comfort use.

Frame Material: Alloy Steel | Product Dimensions: 39"D x 33"W x 24"H | Color: Grey | Item Weight: 23 Pounds | Material: ‎Alloy Steel | Color: ‎Grey


  • Compact and sleek design
  • Made of robust steel
  • Easy to fold and store
  • 250lbs maximum weight capacity
  • Adjustable height
  • Beneficial for lower back, hips, and glute


  • Small-size

6. Best Easy-To-Use:CAP Barbell Strength Hyperextension Bench

Price at the time of publication: $131.33

Did you know rehabilitation centers use hyperextension benches to alleviate lower back pain? So why endure the chronic pain when you can get rid of it at home. Ideal for lower back exercises, this compact and space-efficient equipment comes with 3 size adjustments, padded leg pegs, and a cushioned seat. Stable and sturdy with 250lbs weight capacity. Also, the rehabilitation roman chair is easy to use, the handles are non-slip and it has an extra support footplate below the leg rollers for comfort use.

Frame Material: Iron | Item Weight: ‎43 Pounds | Item Dimensions LxWxH: ‎61 x 28 x 39 inches


  • 250lbs weight capacity
  • Eases lower back pain
  • Space-efficient
  • Compact, stable, and sturdy
  • Easy-to-use


  • It may not be anti-skid.

7. Best Gym-Quality Equipment:Body-Solid Back Hyper Extension

Price at the time of publication: $494.0

A bench your abs will love! A gym-trusted equipment ideal for home and professional use, this roman chair not only relieves lower back pain but increases flexibility, regulates blood circulation, and improves posture too. Made of commercial heavy-gauge steel construction, it is sturdy and durable, and as for the support pads, they are made of extra-thick Durafirm. Plus, for the ultimate conditioning, this steel frame Roman chair has an inverted back extension and an oblique flexor too. So, if you are on a mission to go from flab to abs this year, this hyperextension bench might make your dream come true.

Frame Material: Alloy Steel | Material: ‎Metal | Color: ‎Gray | Item Weight: ‎1 Pounds | Item Dimensions LxWxH: ‎36 x 26 x 50 inches


  • Gym-quality equipment
  • Relieves back pain
  • Improves flexibility, posture, and blood circulation
  • Extra-thick support pads
  • Ideal for core and abs workout
  • Easy to use and store


  • Small-size

8. Best Robust Construction:ComMax Roman Chair

Price at the time of publication: $122.98

ComMax Roman Chair was developed with a mission to relieve lower back pain, strengthen glutes, hamstrings, and help you achieve those enviable abs! How? It has 3 adjustable angles that are 30-40-50 degrees, 7-stage backing length (from 28 to 38 inches), and can take maximum load up to 300lbs. Also, the support pads are divided and it has easy-grip handlebars for comfort training too. Besides this, the multi-angle Roman chair has a two-step fold-up function making it easy to store anywhere in the house.

Frame Material: Metal | Color: Grey | Material: Alloy Steel | Item Dimensions LxWxH: ‎42.2 x 18.5 x 28 inches


  • Robust construction
  • Relieves back pain
  • Easy-grip handles
  • Divided support pads
  • Easy to use and store


  • It may be skid or rock.

9. Best With Adjustable Midsection Pads:Body-Solid Powerline Hyperextension Bench

Price at the time of publication: $323.0

This 45-degree angled hyperextension bench is all you need to release the tension from your back, lower body, relieve fatigue, and train on those core muscles comfortably. The whole purpose of the angle with inverted back extension and oblique flexor is to offer many health and fitness benefits to the user. The machine also has adjustable telescoping thick midsection pads and oversized foam leg rollers for optimum comfort while training.

Material: ‎Steel | Color: ‎Silver / Black | Item Weight: ‎45 Pounds | Item Dimensions LxWxH: ‎42 x 27 x 31 inches


  • Improves flexibility, posture, blood circulation
  • Relieves fatigue and body tension
  • Eases back pain
  • Adjustable midsection pads
  • 45-degree angle for optimum conditioning
  • 10-year warranty


  • Small leg rollers may cause discomfort.

10. Best Step-Up Design:Body-Solid Roman Chair

Price at the time of publication: $506

If you are going to sweat it out, do it the right way with a Body-Solid Roman Chair. But what makes it different from other equipment you ask? Its step-up design that guarantees ideal positioning to train on your core muscles, abs, lower back, hamstrings, and more. With an extended base for extra stability, you can train without worrying about rocking or skidding. Also, this ergonomic roman chair is made of heavy-gauge sturdy steel construction with a non-slip surface that ensures extra safety and durability. Besides this, it has thick Durafirm pads and oversized foam rollers too for comfortable training.

Material: ‎Other | Color: ‎Grey/black | Item Weight: ‎50 Pounds | Item Dimensions LxWxH: ‎51 x 27 x 43 inches


  • Step-up design for safe positioning
  • Releases tension from lower back
  • Strengthen core muscles
  • Added stability
  • Robust and durable
  • Non-slip surface
  • Comfort-friendly equipment


  • Expensive

11. Best Sturdy:Adumly Roman Chair

Lastly, this premium-quality core-building roman chair by Adumly. A great option for those who are looking for a machine to develop abdominal muscles, fortify the hamstrings and the lower back, its solid steel tube frame is designed to last long. Built with comfort-inducing padlock legs and a 45-degree inclined angle for optimum conditioning, this sturdy Roman chair is a go-to for all those who can’t make up time to hit the gym.

Frame Material: Alloy Steel | Product Dimensions: 44"D x 27.5"W x 31.5"H | Item Weight: 30.86 Pounds | Material: ‎Alloy Steel, Metal


  • High-quality sturdy design
  • Comfortable padlock legs
  • Guarantees optimum conditioning
  • Compact and easy-to-use
  • Space-efficient
  • Recommended for abs, hamstrings and lower back


  • Small-size
  • Handles are small

There you go, those are 11 best Roman Chairs of 2021 to choose from! Still not sure how to pick the best roman chair? Check out our buying tips below:

How To Choose The Best Roman Chair?

Look out for the following features:

  • The height adjustment setting and the weight capacity should suit your criterion.
  • Pick the one with a stable design that is anti-skid, anti-slip, and anti-wobble.
  • The ankle pads should be adjustable for comfortable training.

Who Should Use The Roman Chair?

Mostly suggested by rehabilitation centers to those with lower back pain, today a roman chair has become a household device for those looking to strengthen their back, lower back, hamstrings, glute, and abdominal muscles. It is also used to ease body tension, fatigue, and improve posture.

What Are The Benefits Of A Roman Chair?

The benefits are endless! But firstly, your lower back will thank you a million times and so will your hamstrings and core muscles. A roman chair offers the bliss of flexing the lower back with exercises such as sit-ups, reverse sit-ups, back extensions, leg curls, etc. From easing the body tension and pain to developing those rock-hard abs, a roman chair can make all this possible in the comforts of your home.

How To Use A Roman Chair Or Hyperextension Bench To Exercise?

Since it is a versatile gym machine, there are endless ways to use a roman chair. However, the key is to pay attention to the posture while working out on a roman chair. A wrong posture can aggravate your back pain rather than alleviating it, and the same applies to all other exercises. Hence, professional help is advised for first-time users.

What Are Some Of The Roman Chair Exercises That Can Reduce Lower Back Pain?

Here are 5 different types of roman chair exercises that you can explore:

  • Side Bend or Weighted Side Bend with dumbbells that strengthens the obliques
  • Incline Push-up that targets the lower chest area
  • Hanging Dip to work on the chest and triceps
  • Kneeling Preacher Curl with dumbbells to fortify biceps (shorthand)
  • Back extension, alternating side-back extension and with weights to flex the erector spinae

What Is The Difference Between Roman Chair Hyperextension And Glute Ham Developer (GHD)?

Well, they are different.

  • A roman chair or hyperextension bench exerts pressure on the lower back, glutes, spinal erectors, and spinal flexors, thus strengthening them. It also fortifies glute and back muscles when the pressure is exerted on them to lift the torso.
  • A Glute Ham Developer (GHD) on the hand, develops and strengthens the hamstrings and glutes only.

Why Trust MomJunction?

Sakshi John, the author of this article, specializes in reviewing kitchenware and furniture products. She ensures in-depth research and reviews before selecting high-quality products for her readers. This list of the best Roman chairs is compiled after considering the essential health-related aspects and other additional features. These chairs help you improve your flexibility while strengthening the core and back muscles. Sakshi also gives you a sneak peek of the benefits and appropriate ways to use Roman chairs.

Frequently Asked Questions

1. Are Roman chairs worth it?

When used with the proper guidance, Roman chairs can strengthen the core, back, leg muscles, hamstrings, and lower back to enhance posture.

2. Are Roman chairs good for your back?

Roman chairs are exclusively designed for the lower back. They allow the body weight to be distributed appropriately between the lower and upper back muscles, reducing lower back pain and fatigue to a certain degree (1).

3. Is Roman chair good for the hamstring?

When Roman chairs are used to perform single-leg hold exercises, they help strengthen the hamstring muscles. They are sometimes effective for recovery from a hamstring injury (2). However, exercises post-injury should be performed only after consulting a doctor.

4. Is Roman chair good for abs?

Performing particular exercises — crunches, twists, leg raises, side bends, etc. — on the Roman chair can help tone and strengthen the abs.

5. Does Roman chair work on glutes?

For targeting and improving the glutes, the pad of the Roman chair needs to be lower than the hip level to perform exercises that work on the glutes.

A Roman chair is one of the most sought-after pieces of gym equipment for a full-body workout, and it will bring you an inch closer to your fitness goals. With multiple available options, selecting the best Roman chair can be tricky. Hence, consider looking for one that is durable and ergonomically designed with cushion pads to accommodate your weight and ensure you are comfortable during the workout. Further, don’t forget to zero down on Roman chairs made from high-quality materials so that they last long.

Infographic: What Exercises Can You Perform On Roman Chairs?

Roman chairs are fitness equipment designed to develop the abs and lower back muscles, offering stability and support. Explore the infographic below to discover various exercises you can perform on a Roman chair, targeting different body areas and building a comprehensive workout routine.

Exercises You Can Perform On A Roman Chair (infographic)

Illustration: Momjunction Design Team

Get high-quality PDF version by clicking below.

Download Infographic in PDF version Download Infographic
Download Infographic in PDF version


MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
  1. Specificity Of A Back Muscle Roman Chair Exercise In Healthy And Back Pain Subjects:
  2. Single-Leg Roman Chair Hold Is More Effective Than The Nordic Hamstring Curl In Improving Hamstring Strength-Endurance In Gaelic Footballers With Previous Hamstring Injury:
  3. Kellie C. Huxel Bliven and Barton E. Anderson; (2013); Core Stability Training for Injury Prevention

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