TRX Standing Rollout

abs, shoulders, coreTRX Suspension Trainer

The TRX Standing Rollout strengthens your abs, core, and shoulders by forcing your abdominal muscles to maintain a neutral spine as your arms reach overhead.

How to do it

1Stand facing away from the anchor point, grab the handles, and extend your arms in front of your chest.

2Squeeze your glutes and brace your abs to form a straight line from heels to head.

3Slowly reach your arms up and forward, letting your body lean forward with them.

4Lower until you reach the point where you can keep your lower back flat without arching.

5Engage your abs and shoulders to pull your arms and torso back to the starting position.

Common mistakes

Arching your lower back as your arms go up, dumping load from your abs onto your spine.

Hinging at the hips, reducing core engagement by pushing your butt back.

Bending your elbows, shortening the lever arm and changing the exercise mechanics.

Breathing

Inhale as you extend your arms forward. Exhale as you pull your body back upright.

Make it harder or easier

To make it easier, step further away from the anchor or shorten your range.

To make it harder, step closer to the anchor point.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.