Kneeling Fist Roll
Strengthen your core with this bodyweight exercise! Roll forward and back from a kneeling position, engaging your abs, shoulders, and arms.
The Kneeling Fist Roll mainly works the core, with help from the shoulders and biceps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneeling Fist Roll Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Kneeling Fist Roll Variations and Alternatives
How to do the Kneeling Fist Roll
Start by kneeling on a mat with your buttocks resting on your heels and your hands clenched into fists, placed under your shoulders.
Tighten your core to keep your body stable throughout the exercise.
Keeping your fists clenched, slowly roll them forward until your forearms are resting on the mat and your body forms a straight line from your knees to your shoulders.
Hold the extended position for a brief moment, concentrating on keeping your core tight and engaged.
Roll your fists back toward your knees, returning to the starting position.
Perform the desired number of repetitions, focusing on maintaining proper form and controlled movement.
This exercise is designed to strengthen the core muscles, with emphasis on the abdominals while also engaging the shoulders and arms to a lesser extent. It is a body-weight exercise and does not require any additional equipment, making it suitable for home workouts or as part of a calisthenics routine.
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Kneeling Fist Roll FAQs
What muscles does the Kneeling Fist Roll work?
The Kneeling Fist Roll mainly works the core, with help from the shoulders and biceps. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Kneeling Fist Roll?
None. The Kneeling Fist Roll is a bodyweight exercise, so you can do it anywhere.
What are some Kneeling Fist Roll variations and alternatives?
Similar exercises include the Barbell Roll-Out, Dumbbell Roll-Out, EZ-Bar Kneeling Roll-Out and Kneeling Abdominal Draw.
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