Core · Bodyweight
Ring Kneeling Ab Rollout
How to do the ring kneeling ab rollout, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Kneel on the floor and grip a pair of gymnastic rings set just above the ground. Brace hard and roll your body forward, letting your arms extend out in front until your torso reaches toward the floor. Pull back to the start using your core, keeping the rings steady the whole way.
- 1Brace your abs hard and keep your torso rigid as you roll out
- 2Fight the rings for stability so they don't drift apart
- 3Pull yourself back by contracting through the abs, not the arms
Common mistakes
- Don't let your lower back sag or hyperextend at full reach
- Avoid using momentum; move slow and controlled
- Don't roll out farther than you can pull back from
Muscles worked
The ring kneeling ab rollout mainly works the upper abs, lower abs, and lats, with the lower back, front delts, forearms, obliques, quads, and glutes assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- LatsPrimary
- Lower BackSupport
- Front DeltsSupport
- ForearmsSupport
- ObliquesSupport
- QuadsSupport
- GlutesSupport
- TricepsMinor
- Mid ChestMinor
- Upper TrapsMinor
- Lower TrapsMinor
- HamstringsMinor
- External RotatorsMinor
- Hip FlexorsMinor
Kovo programs the ring kneeling ab rollout for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.