Suspender Rollout
Description
The suspender rollout uses suspension straps to mimic the ab wheel rollout. From a kneeling or standing position with hands in the straps, you let the straps roll forward as your body lowers, then pull back to the starting position. The exercise builds powerful ab and lat strength.
Muscle Group
Equipment Required
Suspender Rollout Instructions
- Adjust suspension straps to about hip height.
- Grip both handles with palms facing each other (neutral grip).
- Kneel facing the anchor point with arms extended toward the straps.
- Brace your core hard and squeeze your glutes.
- Slowly extend your arms forward, allowing your body to lower.
- Continue until your body is in a straight line and arms are overhead.
- Brace the abs hard at the bottom.
- Pull yourself back to the starting position by contracting the abs and lats.
Suspender Rollout Form & Visual
Suspender Rollout Benefits
- Builds powerful ab strength
- Strong lat engagement
- Mimics ab wheel rollout
- No ab wheel required
- Builds anti-extension core strength
- Useful for advanced ab training
Suspender Rollout Muscles Worked
- Rectus abdominis
- Latissimus dorsi
- Anterior deltoid
- Obliques
Suspender Rollout Variations & Alternatives
- Ab Wheel Rollout
- Plank
- Body Saw
- Hanging Knee Raise
