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TRX Kneeling Oblique Rollout
TRX suspension exercise that targets obliques and rectus abdominis through angled kneeling rollout, building core stability, anti-rotation strength, and endurance.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lats, Shoulders
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 MapObliques
10/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Lats
5/10Teres Major
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Adjust TRX straps to mid-calf length. Kneel facing away from anchor, grip handles with arms extended forward at shoulder height, body in straight line from shoulders to knees.
- Lean forward and extend arms diagonally to one side while keeping torso rigid.
- Reach until arms are at head height or form falters, maintaining straight body line.
- Engage core to pull body back to start position.
- Press down through arms for control on return.
- Switch sides after reps on first side.
Coaching Tips
Form Cues
- Keep plank straight
- Brace abs tight
- Control the lean
- No back arch
- Alternate sides evenly
Breathing
Inhale during extension, exhale strongly while returning to start and bracing core.
Tempo
3-1-2
Range of Motion
Extend arms forward and to side until shoulders align with hips and knees, without lower back arch or hip sag.
Safety
Safety Notes
- Avoid if acute lower back pain present
- Reduce range if shoulders unstable
- Use mat for knee comfort
- Stop if lumbar strain felt
Spotting
No spotter needed; use controlled range and self-limit based on form.
Common Mistakes
- Allowing hips to sag
- Using momentum to extend
- Arching lower back
- Shortening range prematurely
- Gripping too loosely
When to Avoid
- Acute lower back injury
- Shoulder impingement
Flexibility Needed
- Shoulder flexion to 180 degrees
- Hip and thoracic mobility for rotation
Build Up First
- Master basic plank hold
- Familiarity with TRX fallout
Also known as
TRX Oblique Kneeling Rollout, Suspension Trainer Oblique Rollout, TRX Kneeling Side Rollout
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