Roman Chair

How to do the Roman Chair

Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can, curling your pelvis forward. Hold the position at the top and then lower your legs back down. Be sure to use your abdominal muscles and not momentum to move your legs. To make the exercise harder, keep your legs straight.
Spotter Information:
No spotter is required.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Lower Abdominal
  • Belly
  • Stomach
  • Hip Flexors
  • Isolation
  • Calisthenics

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
26.1 lbs14.6 31.6 lbs

What is a good starting weight?

Based on an average weight lifted of 26.1 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 13 lbs and aim for 12-15 reps.


Workouts Plans with Roman Chair

Purpose Type Level
Sport Specific Advanced
Hypertrophy Advanced
Muscular Definition Beginner
Hypertrophy Beginner
Sport Specific Advanced
Sport Specific Advanced
Muscular Definition Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.