TRX Kneeling Oblique Rollout
The TRX Kneeling Oblique Rollout is a suspension training exercise that targets the obliques and deep core muscles by challenging stability at an angle. By rolling your torso forward and to the side while maintaining a kneeling position, you build anti-rotational strength and core control.
This exercise places significant tension on the lumbar spine if form degrades, making AI performance tracking essential. By analyzing your RPE and set duration, the AI can detect if you are fatiguing too quickly and risking lower back compensation, suggesting a reduction in range of motion for subsequent sets. Additionally, if your HRV data indicates low recovery, the app may recommend swapping this intense core stability move for a stable floor-based regression to protect your spine.
Form Cues
- Squeeze your glutes and tuck your hips slightly.
- Keep your arms straight and locked throughout the movement.
- Roll out at a 45-degree angle to one side.
- Maintain a rigid, straight line from knees to head.
- Press down into the handles to initiate the return.
- Don't let your lower back arch or sag toward the floor.
- Don't stick your hips back or break at the waist.
- Don't bend your elbows to pull yourself back.
- Don't shrug your shoulders up toward your ears.
Common Mistakes
- Hyperextending the lower back
- Leaving the hips behind during the rollout
- Using arm strength instead of core tension
- Rolling out too far beyond control
Muscles Worked
This exercise primarily targets the internal and external obliques, which are responsible for lateral stability and rotation. It also heavily engages the rectus abdominis and transverse abdominis to prevent spinal extension, while the lats and anterior deltoids work isometrically to stabilize the shoulder girdle.
Primary
Secondary
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