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TRX Kneeling Ab Rollout
TRX suspension trainer kneeling rollout that targets rectus abdominis and transverse abdominis to build core strength and anti-extension stability; enhances shoulder control through instability.
About Exercise
Equipment
Others
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 TRX straps at mid-calf length. Kneel facing away from anchor, grip handles shoulder-width with arms extended forward, body in straight line from knees to shoulders, core engaged.
- Inhale and slowly extend arms overhead while pushing hips forward, keeping body straight.
- Extend until handles are at head height or form breaks, resisting lower back arch.
- Exhale and contract core to pull hands down and hips back to start.
- Maintain straight line from knees to shoulders throughout.
- Repeat for reps, controlling each phase without momentum.
Coaching Tips
Form Cues
- Keep core tight
- Body in straight line
- Shoulders over hands
- No back arch
- Pull with abs
Breathing
Inhale during rollout extension; exhale during core contraction return. Brace core throughout.
Tempo
3-1-2
Range of Motion
From hips over knees with arms forward to full extension where body remains straight and shoulders stay aligned, without lower back sag or hip drop.
Safety
Safety Notes
- Avoid if acute lower back pain
- Shorten range if form breaks
- Ensure secure anchor
- Use mat for knees
- Stop if shoulder strain occurs
Spotting
No spotter needed; use controlled range and focus on form for safety.
Common Mistakes
- Lower back arching
- Using arms to pull instead of core
- Hips sagging
- Rushing the movement
- Poor shoulder stability
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, TRX Kneeling Fallout, Suspension Trainer Ab Rollout
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