TRX Kneeling Ab Roll-Out
Core-crushing TRX exercise! Strengthen your abs & improve stability. A challenging progression from planks & traditional roll-outs.
The TRX 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
TRX Kneeling Ab Roll-Out Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Spinal Erectors (erector spinae)
TRX Kneeling Ab Roll-Out Variations and Alternatives
How to do the TRX Kneeling Ab Roll-Out
Attach suspension straps to a stable anchor above head height. Adjust the straps so that the handles are about waist high when you're kneeling on the ground.
Kneel on a mat or padded surface to protect your knees, facing the anchor point.
Grasp the handles firmly with both hands and hold them straight in front of you at shoulder width.
Brace your core and keep your spine in a neutral position. Avoid arching your back.
Slowly lean forward and extend your arms out in front of you, allowing your hips to move forward while maintaining a straight line from your knees to your shoulders.
Extend as far forward as you can control without letting your back sag or your hips drop.
Using your core muscles, pull yourself back to the starting position, bringing your hands back towards your shoulders.
Repeat the movement for the desired number of repetitions and sets.
Remember to maintain controlled movements throughout the exercise and focus on engaging your core to avoid placing excessive strain on your lower back. It's important to start with a manageable range of motion and gradually increase as your strength and stability improve.
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TRX Kneeling Ab Roll-Out FAQs
What muscles does the TRX Kneeling Ab Roll-Out work?
The TRX 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 TRX Kneeling Ab Roll-Out?
None. The TRX Kneeling Ab Roll-Out is a bodyweight exercise, so you can do it anywhere.
Is the TRX 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 TRX Kneeling Ab Roll-Out variations and alternatives?
Similar exercises include the Barbell Roll-Out, Dumbbell Roll-Out, EZ-Bar Kneeling Roll-Out and Kneeling Forward Stay Wheel Roll-Out.
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