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Suspension Rollout

Suspension Rollout

The Suspension Rollout is a challenging full-body exercise that targets your core muscles, specifically the abdominals and the muscles of the lower back. It is performed using suspension straps or gymnastic rings, making it a versatile exercise that can be done at home or in the gym. This exercise primarily engages your deep core muscles, including the rectus abdominis, transverse abdominis, and obliques. The instability of the suspension straps or rings requires your core to work harder to stabilize your body throughout the movement. As a result, it helps improve core strength, stability, and overall body control. Additionally, the Suspension Rollout also activates muscles in your shoulders, chest, and arms as they provide support and stability during the movement. This exercise can help enhance upper body strength and muscular endurance. It also requires engagement from your glutes, hips, and thighs as they contribute to maintaining a neutral and aligned body position. To maximize the benefits of the Suspension Rollout, focus on maintaining proper form throughout the exercise. Keep your core braced, maintain a straight line from your head to your toes, and avoid sagging or arching your back. Start with a shorter range of motion and gradually increase it as your core strength improves. Incorporating the Suspension Rollout into your workout routine can help you build a strong, stable core and improve overall functional fitness. However, remember to progress gradually and listen to your body to prevent injury and optimize your results.


  • Start by attaching the suspension straps at a height that allows your body to fully extend and hang at a slight angle.
  • Take the handles of the suspension straps and face away from the attachment point.
  • Hold the handles with an overhand grip and extend your arms straight out in front of you, keeping your body in a straight line from head to toe.
  • Engage your core muscles and slowly lower your body forward, allowing your arms to extend overhead as you roll out.
  • Continue to lower yourself until you feel a strong resistance in your core or you are unable to maintain a straight body position.
  • Reverse the movement by contracting your core muscles and pulling your body back into the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the entire movement.
  • Maintain a straight line from your head to your heels, avoiding any sagging of the hips.
  • Control the movement by slowly rolling out and pulling back in, instead of letting gravity do the work.
  • Focus on your breathing, exhaling as you roll out and inhaling as you pull back in.
  • Keep your shoulders relaxed and avoid shrugging them up towards your ears.
  • To increase the difficulty, extend your legs and perform the exercise from a plank position.
  • Avoid overextending your lower back at the bottom of the movement.
  • If you feel any strain in your shoulders or lower back, regress the exercise by bending your knees and reducing the range of motion.
  • Gradually increase the range of motion as you get stronger and more comfortable with the exercise.
  • Consider using a suspension trainer with adjustable handles to adapt the exercise to your individual needs and comfort.

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