How to do a TRX Kneeling Oblique Rollout
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About TRX Kneeling Oblique Rollout
Workouts with TRX Kneeling Oblique Rollout
Target muscles worked
Instructions for Proper Form
Targeting the core, specifically the obliques, the TRX Kneeling Oblique Rollout challenges stability and strength through a dynamic rolling motion. This exercise is excellent for enhancing core endurance, rotational strength, and providing a unique challenge to the traditional core workout.
- Kneel tall with both knees on the floor with your arms extended holding the TRX handles in front of your hips. Fall forward and angled off to the right maintaining a straight line from your shoulders to your knees until the TRX handles reach head height. Return to the starting position and repeat with the opposite side.
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Alternative Exercises to TRX Kneeling Oblique Rollout
1. Leg Raise
96.5 mSCORESWAPPED 14 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
- Beginner
- Abs
2. Oblique Crunch
86.7 mSCORESWAPPED 12 TIMESOblique Crunch is a variation on the more standard Crunch. Similar to Crunches, this is a bodyweight core exercise. By reaching across your torso, you can help isolate your obliques. This is a great exercise for anyone looking to specifically target their obliques.
- Beginner
- Abs
3. TRX Ab Rollout
62.3 mSCORESWAPPED 11 TIMESSimilar to the traditional ab rollout, the TRX Ab Rollout challenges the core muscles through an extended range of motion. This exercise strengthens the abdominal muscles, improves core stability, and enhances shoulder strength, making it a powerful tool for building a strong, functional core.
4. Standing Oblique Crunch
24.1 mSCORESWAPPED 10 TIMESStanding Oblique Crunch is a variation of the traditional crunch that is performed from a standing position. This isolation exercise primarily targets the obliques. By performing the movement while standing, you can emphasize stability and balance, which can help in functional strength and core activation. This variation involves bending sideways at the waist to bring the elbow towards the knee, focusing on engaging the oblique muscles effectively.
5. Plank
92.8 mSCORESWAPPED 9 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
- Beginner
- Abs
6. Dead Bug
92.4 mSCORESWAPPED 8 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
- Beginner
- Abs
7. Crunches
94 mSCORESWAPPED 8 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
- Beginner
- Abs
8. Cable Crunch
88.8 mSCORESWAPPED 7 TIMESCable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.
- Beginner
- Abs
- Rope Cable
- Hi-Lo Pulley Cable
9. Exercise Ball Crunch
79.2 mSCORESWAPPED 6 TIMESExercise Ball Crunch is a weighted variation of the standard Crunch. By holding a medicine ball, you can add more weight to this usually bodyweight exercise. This is a great variation for anyone looking to make their crunches more challenging.
- Beginner
- Abs
- Stability (Swiss) Ball
10. Ab Crunch Machine
96.1 mSCORESWAPPED 6 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine