Enter into the 'chair', with the pad supporting the front of your upper thighs and locking the lower leg (typically at the ankle or heel) and bend forward at the waist. As you bend forward, your upper body will become closer to the ground. When you have bent as far as comfortable, use the muscles of your lower back to straighten your body, extending your upper body upwards. Many people at this point extend to the point of a hyperextension curving their backs beyond typical straightness. Great care must be used during this exercise as the lower back can easily be injured. People new to the roman chair exercise should consult a fitness professional.