Ring Kneeling Ab RollOut

Muscles worked

Setup

1. Adjust the rings so they hang approximately 6-12 inches off the floor.
2. Kneel on a soft mat with your knees directly under your hips and grab the rings with a neutral grip (palms facing each other).
3. Shift your weight forward so your shoulders are directly over your hands and your body forms a straight line from knees to head.
4. Engage your core by tucking your tailbone and pulling your ribs down into a 'hollow body' position.

How to do it

1. Inhale and slowly lean forward, allowing the rings to move away from your body as your arms extend overhead.
2. Continue rolling out as far as you can while maintaining a flat back and core tension, ensuring your hips move forward with your torso.
3. Exhale and pull the rings back toward your knees by engaging your lats and abdominals to return to the starting position.
4. Maintain a controlled tempo, taking roughly 3 seconds to descend and 1 second to return.

Form checklist

• Keep your elbows locked straight throughout the entire movement.
• Ensure your hips move forward in sync with your shoulders; do not leave your glutes behind.
• Stop the range of motion immediately if you feel your lower back begin to arch or sag.
• Keep your chin tucked and gaze slightly in front of the rings to maintain a neutral spine.

Pro tips

• Squeeze the rings as hard as possible to increase shoulder stability through 'irradiation.'
• At the point of maximum extension, slightly rotate your palms upward to better engage the serratus anterior and stabilize the shoulder blades.
• Focus on 'pulling' the floor toward you with your lats to initiate the return phase.

Make it harder

• Lower the rings closer to the floor to increase the horizontal leverage and core demand.
• Add a 3-second isometric hold at the point of maximum extension.

Frequently asked

What muscles does the ring kneeling ab rollout work?

The ring kneeling ab rollout primarily targets the abs, lats, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the ring kneeling ab rollout?

The ring kneeling ab rollout requires no equipment — just your body weight.

Is the ring kneeling ab rollout good for beginners?

The ring kneeling ab rollout is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Barbell Hip Twist RolloutIntermediate · abs, lats, and obliques