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10-Minute Roman Chair Workout

Build back and glute strength in just 10 minutes with this beginner-friendly Roman Chair workout focused on control, stability, and full-body engagement.

1 min read

Sat, May 02, 2026

WORKOUT

OVERVIEW:

Workout Length	10 Minutes
Workout Level	Beginner
Trainer	Chris Poirier

Warmup

Warm-up

Workout

Back Extensions
Dip-supported Knee Raises
Extension with Oblique Twists
Reverse Leg Extensions
Dips
Chair Crunches

Cooldown

Cooldown

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2-in-1 Advanced Cadence/RPM + Speed Sensor for Indoor and Outdoor Bikes

Smart Body Composition Weight Scale

Resistance Tube Set - 10-50 lbs

Adjustable Wrist Weights 1 LB (Pair)

Multi-Function Workout Ankle Straps

Dual Sided Core Exercise Disk

Ab Roller Wheel with Knee Pad

Strength Training Resistance Band Combo - 10-95 lbs

2-in-1 Advanced Cadence/RPM + Speed Sensor for Indoor and Outdoor Bikes

Adjustable Wrist Weights 2 LB (Pair)

Tri Fold Exercise Mat

Tri Fold Exercise Mat

½ Inch Thick Puzzle Exercise Mat - Black

Premium Pilates Ball 9”

15” Pilates Ring

Calf & Hamstring Stretcher and Foot Rocker (Red)

Calf & Hamstring Stretcher and Foot Rocker (Grey)

Adjustable Ankle Weight 5-Pound (Pair)

Foam Barbell Pad

Premium Yoga Stretch Strap with 8 Individual Grip Loops

5-Level Resistance Loop Set

5-Level Resistance Band Set

10-Minute Roman Chair Workout

Build back and glute strength in just 10 minutes with this beginner-friendly Roman Chair workout focused on control, stability, and full-body engagement.

WORKOUT