Ring Standing Roll-Out
Core-crushing ring roll-outs! Build incredible strength and stability. A challenging exercise for serious gains.
The Ring Standing Roll-Out is a compound exercise that mainly works the core, with help from the lower back. You'll need: gymnastic rings.
Required Equipment
Ring Standing Roll-Out Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Lower Back (quadratus lumborum); Obliques
Ring Standing Roll-Out Variations and Alternatives
How to do the Ring Standing Roll-Out
Adjust the gymnastic rings so they are about waist height when you are standing.
Stand between the rings, grasp them with a neutral grip, and step forward so there is tension in the straps.
Assume a tall standing position with your arms straight and the rings held close to your body.
Engage your core and keep your body straight with your feet planted shoulder-width apart.
Gradually lean your body forward, allow your arms to move above your head, and let your body fall forward, hinging at the ankles. Your body should form a straight line from your heels to your hands.
As you reach a challenging point where it's difficult to maintain form, use your core strength to pull yourself back to the starting position.
Avoid bending at the hips or letting your lower back sag.
Perform the desired number of repetitions.
Ensure to keep the movement controlled and focus on engaging the abdominal muscles throughout the exercise. Adjust the difficulty by changing your stance—stepping closer to the anchor point will make it easier, while stepping further away will increase the challenge.
Ring Standing Roll-Out FAQs
What muscles does the Ring Standing Roll-Out work?
The Ring Standing Roll-Out mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Ring Standing Roll-Out?
Gymnastic rings.
Is the Ring Standing Roll-Out a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Ring Standing Roll-Out variations and alternatives?
Similar exercises include the Ring Reverse Isometric Ab Hold Roll-Out, Ring Kneeling Ab Roll-Out, Ring Reverse Ab Roll-Out and Suspended Abdominal Fallout.
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