Adjust the Roman chair so the hip pads sit just below your hip crease, allowing full flexion, and secure your ankles under the rear pads.

1. Cross arms over chest or hold a weight against it.
2. Hinge at the hips to lower your torso toward the floor while keeping a neutral spine.
3. Descend until you feel a stretch in the hamstrings or reach 90 degrees.
4. Engage glutes and hamstrings to pull yourself back up to a straight line.
5. Pause at the top without hyperextending the lower back.