How to do a TRX Resisted Rotation 1
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About TRX Resisted Rotation 1
Workouts with TRX Resisted Rotation 1
Instructions for Proper Form
TRX Resisted Rotation 1 is an exercise that requires you to essentially begin to fall sideways before engaging your core to resist that movement, and pull yourself back to a standing position. This is a great exercise for developing core strength and stability, as well as a great exercise for improving overall balance. Because you’re holding the TRX straps in your hands, you’ll also be getting some work for your shoulders.
- Stand upright in a staggered stance with your right foot in front and your right side facing the TRX anchor holding the TRX handles with clasped hands in front of your chest. Fall away from the TRX anchor as you rotate your shoulders to the right to extend your arms. Keep your arms extended as you rotate your shoulders to bring the TRX handles back to in front of your chest. Return to the starting position and repeat with the opposite side.
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Resting Between Reps
Keep your core engaged for the duration of the exercise, even between reps. This exercise is designed to add instability that your core needs to compensate for. Keeping your core engaged throughout the exercise will improve the effectiveness of the exercise.
Sets & Reps Calculator
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Alternative Exercises to TRX Resisted Rotation 1
1. Bicycle Crunch
91.8 mSCORESWAPPED 12 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
- Beginner
- Abs
2. Ab Crunch Machine
96.1 mSCORESWAPPED 12 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
3. TRX Resisted Rotation 2
75.2 mSCORESWAPPED 11 TIMESTRX Resisted Rotation 2 is a more difficult variation of TRX Resisted Rotation 1. The exercise offers similar benefits with a bit more challenge. By keeping your feet together instead of spread, you narrow your base and add more instability to the movement. This is a great exercise for developing core strength, stability and balance.
4. TRX Ab Rollout
62.3 mSCORESWAPPED 8 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.
5. Russian Twist
96.2 mSCORESWAPPED 8 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
- Beginner
- Abs
6. Dead Bug
92.4 mSCORESWAPPED 7 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. Cable Wood Chop
76.3 mSCORESWAPPED 6 TIMESThe Cable Wood Chop is a compound, rotational exercise targeting the obliques and core, enhancing rotational strength and stability. It mimics real-life movement patterns, beneficial for functional strength and improving athletic performance. The cable system ensures constant tension, making it more challenging than free-weight alternatives.
- Intermediate
- Abs
- Hi-Lo Pulley Cable
8. Vertical Knee Raise
92 mSCORESWAPPED 5 TIMESVertical Knee Raise is a bodyweight core exercise that involves suspending yourself, and then engaging your core to raise your knees towards your chest. By keeping your torso upright, and raising your knees, this exercise is a bit better for building functional, real world strength.
- Beginner
- Abs
- Vertical Bench (Vertical Knee Raise)
9. TRX Bodysaw
45.7 mSCORESWAPPED 5 TIMESThe TRX Bodysaw strengthens the core, focusing on the abdominal muscles and obliques by extending the traditional plank's range of motion. This variation not only increases the intensity of the workout but also significantly improves stability and core endurance, making it a superior choice for core conditioning.
10. TRX Fallout
54.2 mSCORESWAPPED 5 TIMESThe TRX Fallout is a comprehensive exercise that strengthens the core, shoulders, and chest by extending the arms in front while maintaining stability. This challenging variation not only enhances core stability but also improves upper body strength, offering a dynamic and effective range of motion.