Suspender Reverse Ab Rollout

Muscles worked

Setup

1. Adjust the suspension trainer straps so the foot cradles hang at mid-calf height.
2. Place your feet into the cradles and assume a forearm plank position facing away from the anchor point.
3. Position your elbows directly under your shoulders with your forearms parallel.
4. Engage your glutes and core to create a perfectly straight line from your head to your heels.

How to do it

1. Inhale and slowly push your entire body backward by shifting your torso away from your elbows while keeping your legs rigid.
2. Continue moving backward until you feel your core is at its maximum tension point without your lower back sagging.
3. Exhale and pull your body forward to the starting position by driving your elbows into the floor and contracting your abs.
4. Maintain a slow, controlled tempo, taking 3 seconds to roll back and 2 seconds to return.

Form checklist

• Maintain a posterior pelvic tilt (tuck your tailbone) to keep the lower back flat.
• Keep your shoulders retracted and depressed; do not let your ears 'shrug' toward your shoulders.
• Ensure your hips do not sag or pike upward during the movement.
• Keep your neck neutral by looking at the floor between your forearms.

Pro tips

• Focus on the 'hollow body' position; imagine pulling your belly button through your spine to maximize deep core recruitment.
• Squeeze your legs together and flex your quads to create total-body tension, which stabilizes the pelvis.

Make it harder

• Perform the movement from a high plank position (on your hands) to increase the stability demand on the shoulders and core.
• Add a 3-second isometric hold at the point of maximum extension before pulling back.

Frequently asked

What muscles does the suspender reverse ab rollout work?

The suspender reverse ab rollout primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the suspender reverse ab rollout?

The suspender reverse ab rollout uses suspension trainer.

Is the suspender reverse ab rollout good for beginners?

The suspender reverse 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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