TRX Kneeling Fallout

Man performing a TRX Kneeling Rollout

The TRX Kneeling Fallout exercise is a variation of a Swiss ball rollout or the Ab Roller movement. The emphasis is placed on the core muscles, plus a good amount of shoulder stability is required.

Primary muscles worked

  • Abdominals
  • Chest

Secondary muscles worked

  • Abs
  • Upper Back
Body Part

Body Part:






Step 1: The beginning position for this movement is kneeling plank; glutes, core, and shoulders are nicely engaged.

Step 2: The TRX straps are set to a few inches off the floor. Hold onto each handle and keep them close into your body before beginning this movement.

Step 3: Begin this movement by raising your arms forward. Synchronize the movement by bringing your hip forward.

Step 4: Continue extending your arms and lowering your hips until your arms are extended above your head, in a straight line with your body, and your hips are fully extended. Basically, your body is now in a straight line from your wrists to your knees.

Step 5: From the fully extended position, begin to get yourself back up to the starting position by pressing downward with your extended arms. Maintain the straight line of your body from your head to your knees by keeping your core engaged, and your glutes tight.

Step 6: Repeat this movement several times.


How to progress the exercise

The progression of this exercise is all about levers. The shorter the lever (as in the knees to chest), the easier the movement is. If you perform the exercise with your legs straight (ie: pike), the challenge is much greater.

Additional Information

Mastery of a strong plank is needed for this exercise, especially to avoid sagging at the hipe when performing the exercise very dynamically. The abdominal muscles need to be firing quite strongly to avoid overusing the hip flexors in the knee to chest movement.

Man performing a TRX Kneeling Rollout



Man performing the TRX body saw with crunch

TRX Body Saw with Crunch

The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.

Man performing the TRX standing roll out

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

Man performing the TRX mountain climber

TRX Mountain Climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a ‘Mountain Climber’ which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.


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