Ring Reverse Ab Rollout

Muscles worked

Setup

1. Adjust the rings so they hang at mid-calf height.
2. Place your feet securely in the rings and assume a high plank position with your hands directly under your shoulders.
3. Engage your glutes and tuck your pelvis slightly to create a perfectly straight line from head to heels.

How to do it

1. Inhale and slowly push your entire body backward by extending through the shoulders, moving your torso away from your hands.
2. Stop the backward movement once you feel your core is at its limit but before your lower back begins to arch.
3. Exhale and pull your body forward, returning your shoulders to the starting position directly over your hands.
4. Maintain a slow, controlled tempo, taking 2-3 seconds for both the backward and forward phases.

Form checklist

• Keep your glutes squeezed tight throughout the set to protect the lower back.
• Maintain a 'hollow body' position by pulling your belly button toward your spine.
• Keep your arms fully locked out and your shoulder blades pushed away from each other.
• Ensure your hips do not sag toward the floor as you move into the extended position.

Pro tips

• Focus on 'pushing the floor away' as you move backward to maximize serratus anterior and deep core engagement.
• The further back you push, the harder the exercise becomes; prioritize a rock-solid spine over a longer range of motion.

Make it harder

• Perform the movement from a forearm plank position to decrease your base of support and increase the lever challenge.
• Add a 3-second isometric hold at the point of maximum extension.

Frequently asked

What muscles does the ring reverse ab rollout work?

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

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

The ring reverse ab rollout uses suspension trainer.

Is the ring reverse ab rollout good for beginners?

The ring reverse ab rollout is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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