CoreTRX
The TRX equivalent of the ab wheel rollout — holding the straps and extending the body forward from a kneeling or standing position, then pulling back, forcing intense anti-extension control through a long lever arm.
Demo: TRX Training
Sets
3
Reps
6-10
Rest
1 min
Contraindications
Low back pain when hips sag — regress to TRX plank/pike first.Setup
Hold the TRX handles, kneel or stand facing the anchor point, arms extended in front at shoulder height.
Execution
- 1Brace the core hard before leaning forward
- 2Extend the arms and body forward as one unit, hinging slightly at the hips
- 3Keep the core locked to prevent the low back from sagging as you extend
- 4Pull back to the start using the abs and lats together
- 5Reset the brace before each rep
Key cues
- Lean out only as far as you can control
- Brace the whole body, not just the arms
- Pull back with your abs and lats, not just your arms
- Resist the sag the entire way
Common faults
- Low back sagging into hyperextension at full lean
- Leaning out too far before earning the range
- Using only the arms to return instead of the whole core
- Losing hip position and turning it into a hip hinge instead of a core hold
Tweaks
- Perform from the knees as a regression, standing as a progression
- Add a pause at full extension
- Progress by lengthening the strap or reducing knee support
Muscles
Primary: Rectus Abdominis, Transverse Abdominis
Secondary: Lats, Shoulders, Glutes
Notes
ANTI-EXTENSION, TRX analog of the ab wheel rollout.
Sources
Attribution: TRX Training