Roman Chair Sit-up
The Roman Chair Sit-up primarily works the Iliopsoas, with secondary activation of the Adductor Brevis, Adductor Longus, Pectineus, Rectus Femoris, Sartorius, Tensor Fasciae Latae and stabilizer support from the External Obliques, Rectus Abdominis. It is a bodyweight isolation exercise at intermediate difficulty.
A bodyweight isolation pull exercise targeting the Iliopsoas.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Iliopsoas |
| Secondary | Adductor Brevis, Adductor Longus, Pectineus, Rectus Femoris, Sartorius, Tensor Fasciae Latae |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Iliopsoas (hip_flexors)
Secondary Muscles
- Secondary Muscle Adductor Brevis (adductors)
- Secondary Muscle Adductor Longus (adductors)
- Secondary Muscle Pectineus (adductors)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
Instructions
- Preparation: Sit on chair or bench with lower leg secured under low over hang or heavy bar. Place hands on waist, chest, neck, or head depending upon desired difficulty. Execution: Lower body back until hips are almost extended. Raise body by flexing hips until torso is upright. Repeat. Comments: Feet must be propped securely to prevent injury. Exercise can also be performed onRoman Chair Sit-up apparatus. Rectus Abdominis and Obliques onlycontract dynamicallyif actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique will only act to stabilize pelvis and waist during hip flexion. SeeSpot Reduction MythandLower Ab Myth. Also seeDangerous Exercise Essay.
Alternative Exercises
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