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Suspension Trainer Kneeling Ab Rollout
A suspension trainer kneeling rollout that targets the rectus abdominis and transverse abdominis to build core strength and anti-extension stability; commonly used to enhance shoulder control through instability.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques, Internal Obliques
Shoulders
6/10Anterior Delts
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor the suspension straps at mid-calf length. Kneel facing away from the anchor point, holding the handles with arms extended forward and body in a straight line from knees to head.
- Inhale and slowly lean forward, extending arms overhead while keeping the core braced.
- Continue the rollout until arms are aligned with ears or you can no longer maintain a neutral spine.
- Exhale and press down into the handles to pull your body back to the starting position.
- Maintain a rigid straight line from knees to shoulders throughout the movement.
Coaching Tips
Form Cues
- Ribs down
- Glutes squeezed
- Straight line head to knees
- Move from the shoulders
Breathing
Inhale as you extend forward; exhale forcefully as you contract the abs to return.
Tempo
3-1-1
Range of Motion
Go as far as possible while maintaining a neutral spine; stop before the lower back arches.
Safety
Safety Notes
- Stop immediately if you feel pain in the lower back.
- Ensure the anchor point is secure before starting.
Spotting
Not recommended; perform within a safe range of motion.
Common Mistakes
- Arching the lower back
- Hips sagging
- Bending the elbows
- Using momentum to return
When to Avoid
- Acute lower back injury
- Shoulder impingement
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate ankle and hip mobility for kneeling
Build Up First
- Mastery of plank hold
- Basic core engagement competency
Also known as
TRX Kneeling Rollout, Suspension Trainer Rollout, Kneeling Fallout, Strap Rollout
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