This article will cover how you perform the Roman Chair Leg Raise with video, image, and a written step by step description detailing each step required for you to do it.
The equipment you need to be able to perform it. The different muscles that it uses. Some of the benefits you get when including it into your training routine.
We will then cover some different training tips to help make sure you get the most out of this lift.
Roman Chair Leg Raise How to Guide
Step by Step Description
Step 1: Move into a roman chair in the upright position. Place your elbows directly under your shoulders on the cushioned pads and grab the handles with the palms of your hands. Keep your back upright and have it flush against the back of the chair.
You are now in the starting position.
Step 2: Use a slow controlled movement and raise your legs up until they are parallel with the ground. Pause at the top position for one to three seconds. You need to keep your legs as straight as possible.
Step 3: Now slowly lower your legs back down returning to the starting position. Make sure you lower your legs all the way down. When your legs are at the bottom position, pause for a second to remove any momentum you may have built up.
Congratulations you have now completed one repetition. Repeat for the number of reps that you have selected.
The Romain Chair Leg raise gets rated at an Intermediate difficulty level.
You should have spent some time developing your core strength with other Calisthenic exercises like planks before adding this exercise to your training routine.
You can increase the difficulty of this lift by using weighted ankle cuffs or by pausing with you legs in the upright position for several seconds.
You will need a roman chair to be able to perform this exercise.
If you do not have access to a gym, you can simulate a similar movement by holding onto a pull-up bar and performing the same movement with your legs.
Optionally weighted ankle cuffs can be used to continue increasing this exercises difficulty.
The Primary muscle group that gets worked when you perform the Roman Chair Leg Raise is your Abdominals.
The Secondary muscle group used are your Obliques (the muscles that run along the side of your core) and the Hip Flexors.
Benefits of the Roman Chair Leg Raise
Building a strong core has been shown to reduce back pain. Using the Roman Chair can reduce many of the problems associated with sitting continuously and bad posture.
It is an excellent way to tone, sculpt and increase your core strength.
Building a strong core has carry over to many other lifts like the Squat, Deadlifts and any exercise that recruits your core. Many people find that increasing their core strength allows them to move heavier weights on these Compound exercises.
Do not swing and use momentum to help you raise your legs. When lowering your legs pause at the bottom position, then raise your legs back up.
Keep your core muscles tight the entire time you are performing the exercise.
Your elbows need to stay directly under your shoulders.
If you are not able to do this movement yet, try performing it with a 90-degree bend at your knees. Keep using this variation until you build enough strength to do the lift with your legs straight.
Building a strong core not only helps you to trim your waist but can also improve your performance on other compound lifts like the deadlift and squat.
It does not matter if you are trying to look great in a bikini or increase your deadlift strengthening your core is an area that deserves your focus.
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