- Kneel on floor or mat and grasp suspension trainer handles.
Position body upright with subtle bend through hip. Also, straighten
arms in front of body with slight bend.
- Lean body forward while maintaining small bend in hip. Allow
arms to bend forward to sides of head. Bend over as far as possible.
Raise body back up by pulling arms back until kneeling upright
in original position. Repeat.
- Try to keep elbows nearly straight throughout exercise. Also
known as Suspended Kneeling Rollout.
- Target muscle, Rectus Abdominis practically contracts isometrically
since only a small degree of waist flexion occurs under resistance
and, with the assistance of the External Oblique, act to stabilize
spine. See target
muscle of rollout question. Also see Spot
Reduction Myth and Lower
- Movement can be made easier by kneeling closer under anchor
of suspension trainer. Movement can also be made slightly easier
by performing exercise with slightly higher suspension handles.
Bending elbow more or descending only part way down is easier
and can be performed this ways to progress into exercise.
- Movement can be made more challenging by kneeling further
behind, away horizontally from anchor of suspension trainer.
Exercise can be made slightly more challenging by performing
movement with lower suspension handles. Make sure to roll out
until shoulder is fully extended through full range of motion
with arm straight.