Bent Knee TRX Fall-Outs

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TRX Fall-outs With Knees Bent

Bent knee TRX fall-outs (also known as bent knee TRX roll outs) is for you if lower back pain is common in your ab workouts. This exercise will help your abs to get sore before your back does. Use this exercise to strengthen your abdominal muscles while minimizing the risk of hurting your back.

Knee bending motion takes a strain of the hip flexors and really allows to activate those abdominal muscles. This ab exercise will improve your performance in sports such as swimming, surfing or volleyball as well.

Recommended For You:

  • If you have anterior pelvic tilt (your butt sticks out).
  • Your lower back fatigues before your abs do.
  • If you feel unpleasant pain in your lower back when you do other abs exercises.
  • You have weak abdominal muscles.
  • If for some reason you cannot do ab exercises on the floor.
  • You do sports like swimming, surfing or volleyball.
Main Target: All abdominal area, especially lower abs
Equipment needed: TRX or alternative suspensions bands

How To Do Bent Knee TRX Fall-Outs Correctly

This exercise is kinda like half an ab wheel roll out and half a plank. As any other ab exercise you need to perform Bent Knee TRX Fall-Outs correctly to get the most out of it. The goal isn’t just to get your body from a point A to the point B. What matters the most is the quality of your journey in between.

Step 1: Get In a Starting Position

Start of with adjusting suspension bands at around the level of your hips. Step back one feet away and grab both handles with palms facing down. Lock your elbows.

Form your ears, shoulders, hips, knees and ankles in a stright line. Keep your back in a neutral position.

Retract shoulder blades and keep the ribs down.

Bend your knees slightly and create a little posterior pelvic tilt. Make sure your body is tight.

Step 2: Start the Exercise

Now lean you body forward and fall out as far as you feel comfortable or until your arms are perpendicular to your body.

Then pull your arms back in and return to the starting position. Immediatelly begin the next repetition without giving your muscles a chance to relax.

Perform the exercise until you fatigue or you reach the prescribed amount of repetitions or time limit.

Modify the Difficulty

To decrease the level of difficulty take a step further or shorten your range of motion.

To make TRX Fall-Outs with knees bent harder take a step back instead of rolling out further. The further the feet are behind you the harder the exercise become.

Another way to make this exercise a level harder is to stay longer in the fall-out position. For this matter you can make this as a static exercise.


  • Perform slow controlled movements. It’s not about the speed, but the quality of each repetition.
  • Increase your range of motion gradually.
  • If you feel the strain in your lower back shorten the range of motion.
  • If your back starts to arch, you roll out foo far.
  • When your technique begins to suffer take a rest.
  • Stop the exercise and consult your physician if you feel unpleasant pain in your lower back.
  • It’s natural if your body shakes.

Common Mistakes:

  • Throwing butt back.
  • Raising shoulders up.
  • Arching back.
  • Ignoring lower back pain.
About Matiss Bartulis

Sweets and pizza addict. Online and real-life fitness coach. Author of the "From Fat To Six Pack" E-mail training course. You can find him on Google+ and Facebook.