Roman Chair

How to adjust

Adjust the ankle hook height to your height.
If the frame allows switching between a back-extension angle and a sit-up angle, select the angle for your exercise.

For back extension: lock ankles under the hooks, hips on the pad facing down, hinging forward and extending back up as with the 45° bench.
For sit-ups: face the other way with the pad supporting your lower back, hands crossed over your chest or behind your head, curling your torso up toward your knees.
Lower with control for either style.
If you run out of strength while folded forward, don't try to snap up with your back: drop any weight you're holding to the floor, push your hands into the thigh pad or the frame to bring your torso back up to straight, and end the set there.
Getting off: come back to an upright position, pull your heels out from under the hooks, and only then step down; for the sit-up style, sit all the way up before freeing your feet.

Confirm the ankle hooks are locked securely and test with a small lean before committing your full bodyweight, since losing the ankle lock mid-rep is the main injury risk on this station.
Don't overextend the lower back at the top of the extension.
Keep movements slow, especially near the end range.