TRX Ab Rollout
The TRX Ab Rollout is a challenging core stability exercise that utilizes suspension straps to mimic the movement of an ab wheel. It targets the entire abdominal wall by forcing your core to resist spinal extension while your arms move overhead.
This exercise places significant demand on the lower back if core fatigue sets in. The AI analyzes your RPE and recovery data to determine if your core is fresh enough to maintain safe form; if your daily readiness is low or you report lower back sensitivity, the app will instantly recommend a regression like a stationary plank or dead bug to prevent injury while still stimulating the core.
Form Cues
- Start on your knees with core braced and glutes squeezed hard
- Keep your arms straight and elbows locked throughout the rep
- Lean your entire body forward as a solid unit
- Pull your ribs down towards your hips to prevent arching
- Press down into the handles to return to the start
- Don't let your hips sag towards the floor
- Don't bend your elbows to pull yourself back
- Don't leave your hips behind while just moving your arms
- Don't allow your lower back to arch at the bottom of the movement
Common Mistakes
- Hyperextending the lumbar spine (swayback)
- Bending elbows and turning it into a tricep exercise
- Breaking at the hips instead of rolling the whole body
- Going deeper than core strength allows
Muscles Worked
The primary focus is the rectus abdominis and transverse abdominis, which work isymmetrically to keep the spine rigid against gravity. The latissimus dorsi and stabilizing muscles of the shoulder girdle act as secondary movers, controlling the extension and generating the force to pull the body back to the starting position.
Primary
Secondary
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