Do Roman Chair Leg Exercises Really Work?

Roman chair exercises don't work your legs. The Roman chair is commonly used to strengthen and tone your abdominals and lower back. However, according to a study published in the January 2011 issue of "Medicine and Science in Sports and Exercise," Roman chair exercises may not effectively target your lower back muscles. To exercise your legs, you should do exercises such as squats or leg presses.

  1. Effective Abs Exercise

    • The captain's chair is also known as the Roman chair. It consists of a back pad and arm pad in the form of a chair attached to the top of a high frame. According to a study sponsored by the American Council on Exercise, the captain's chair gives you a highly effective abs workouts. To work your abs on the captain's chair or Roman chair, position yourself on the frame with your back pressed firmly against the back pad. Grip the handles and press your arms against the arm pads. With your legs dangling down, engage your abs by tilting your hips forward as you pull your knees toward your chest.

    Caution, Tough Exercise

    • A low frame, consisting of adjustable waist and foot pads, is also known as a Roman chair. Do Roman chair situps by sitting on the waist pad and hooking your feet under the foot pads. Place your hands on your temples and lean back until your upper body is parallel to the floor, then sit up until your upper body is vertical. This is a difficult exercise that also engages your hip flexors. ExRx.net recommends you perform it only if you have flexible hip flexors and strong abdominal muscles. Your hip flexors are on the front and top of your thighs.

    Working Your Lower Back

    • The low-frame Roman chair is also known as a back hyperextension bench. Hyperextensions target your lower back. To perform the exercise, lie face down with your thighs resting on the waist pad. Hook your heels under the foot pads. Place your hands on your temples and lower your upper body by bending at the hips, until it is roughly perpendicular to your legs. Next, raise your upper body until it is in line with your legs. However, according to the "Medicine and Science in Sports and Exercise" study, this exercise activates your glutes or butt muscles more than your lower back.

    Targeting Your Legs

    • To exercise your legs, combine exercises such as the leg press or squats with isolation exercises such as leg curls and calf raises. The leg press and squats work your quadriceps -- the front of your thighs -- with a secondary effect on your hamstrings -- the back of your thighs -- and calves. Leg curls isolate your hamstrings, and calf raises isolate your calves. To tone and strengthen the muscles, use a moderate weight for 12 to 15 repetitions. The last two or three reps should require some effort. Do three sets per exercise.