TRX Prone Roll Outs

Benefits: Strengthens core, shoulders, and back

Set-up: Adjust TRX so that lowest point of foot cradles is 6” to 12” from ground.

Start Position:

Kneel down facing anchor point.

Hold both handles at hip height.

The closer the handles are to the ground the hard the resistance will be.


Press down on handles.

Roll forward on knees, extending arms straight in front as far as comfortable while keeping shoulders and hips stable.

Return to start position by pressing down on handles and engaging core muscles.

Perform 12-16 reps.

Tip: Keep core muscles engaged throughout movement. Do not allow pelvis to tilt forward or lower back to sag.