Kneeling Oblique Rollout (TRX / Suspension Trainer)

A suspension-based core exercise targeting the obliques with a challenging rollout motion from a kneeling position. Develops core stability and anti-rotation strength.

Instructions

1. Kneel facing the TRX anchor point with knees hip-width apart
2. Hold the handles with both hands at chest height
3. Roll forward and to one side, extending your arms diagonally away from your body
4. Maintain a straight body line from knees through shoulders
5. Feel the stretch and contraction in the oblique muscles
6. Control the return by rolling back to the kneeling position
7. Perform reps on one side, then repeat on the opposite side
8. Maintain core tension throughout to prevent lower back strain

Tips

• Keep your core braced; this prevents excessive lower back stress
• The movement should be smooth and controlled, not jerky
• Increase difficulty by rolling more to the side or further forward
• You can perform this bilaterally (center) or unilaterally (to one side)
• Feel the oblique muscles working, not just shoulder and arm muscles
• Breathe out during the rollout, breathe in during the return
• Beginners may start with minimal forward extension