Weighted Roman Chair Sit-up
The Weighted 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 none isolation exercise at intermediate difficulty.
The Weighted Roman Chair Sit-up is an intermediate isolation exercise, following a flexion movement pattern. It primarily targets the Iliopsoas, with secondary engagement of the Adductor Brevis, Adductor Longus, Pectineus, Rectus Femoris, Sartorius, Tensor Fasciae Latae. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A none isolation pull exercise targeting the Iliopsoas.
| Equipment | None |
|---|---|
| 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
The Iliopsoas is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Brevis, Adductor Longus, Pectineus, Rectus Femoris, Sartorius, and Tensor Fasciae Latae act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The External Obliques, Rectus Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
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)
How to Perform
Preparation
- Sit on apparatus with lower leg secured under padded bar.
- Hold weight to front of chest or behind neck or use no weight.
Execution
- Lower body back until hips are almost extended.
- Raise body by flexing hips until torso is upright.
- Repeat.
Comments
- Exercise can be performed onstandard bench or without added weight.
- 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.
- SeeArm Position During Waist ExercisesandSpot Reduction MythandLower Ab Myth.
- Also seeDangerous Exercise Essay.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Iliopsoas) and can be substituted based on your equipment or variation preferences.
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