Suspension Trainer Fallout
A standing rollout on a suspension trainer where the body leans forward as the arms extend overhead. It trains anti-extension strength with easily adjustable difficulty by foot position.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
Secondary muscles
- Lats (Latissimus Dorsi)
- Serratus Anterior
- Obliques
- Front Delts
- Sets
- 3
- Reps
- 8–12
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Face away from the anchor holding the handles at shoulder height with arms straight, leaning slightly forward on the balls of your feet.
Brace your abs and squeeze your glutes so your body is a straight line.
Let your body fall forward as your straight arms rise overhead.
Stop when your arms are overhead or before your lower back arches.
Pull your arms back down to return to the start.
Breathing: Inhale as you fall out, exhale as you pull back.
Coaching tips
Body moves as one plank
Arms stay straight
Step back to make it easier
Common mistakes
Hips sagging at the bottom
Bending at the hips on the return
Bending the elbows
Safety notes
Check the anchor and strap length before loading it with your bodyweight.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.