Ring Kneeling Ab Roll-Out
Challenge your core with the Ring Kneeling Ab Roll-Out! Build strength and stability, but proceed with caution and control.
The Ring Kneeling Ab Roll-Out is a compound exercise that mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Ring Kneeling Ab Roll-Out Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Spinal Erectors (erector spinae)
Ring Kneeling Ab Roll-Out Variations and Alternatives
How to do the Ring Kneeling Ab Roll-Out
Start by positioning the gymnastics rings at about waist height when kneeling.
Kneel on a mat or soft surface with your body upright and the rings in your hands. Your arms should be extended vertically below the rings.
Engage your core and begin to lean forward, keeping your arms straight as you roll the rings away from your body.
Keep your hips extended and avoid sagging as you reach the end position where your body is almost in a straight line from knees to hands.
Pause momentarily, tightening your core to maintain the position.
Use your abdominal muscles to pull yourself back to the starting upright kneeling position.
Repeat for the desired number of repetitions, rest, and perform additional sets as needed.
Ensure to keep the movements controlled and avoid letting your lower back arch excessively during the exercise. This exercise is effective for strengthening the core, but it's important to progress gradually to avoid strain on the lower back.
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Ring Kneeling Ab Roll-Out FAQs
What muscles does the Ring Kneeling Ab Roll-Out work?
The Ring Kneeling Ab 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 Kneeling Ab Roll-Out?
None. The Ring Kneeling Ab Roll-Out is a bodyweight exercise, so you can do it anywhere.
Is the Ring Kneeling Ab 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 Kneeling Ab Roll-Out 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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