Roll-out (rings)




  • Moderate
  • Heavy

Muscles Involved

  • Biceps
  • Triceps
  • Chest
  • Abs
  • Lats
  • Shoulders
  • Hip flexors
  • Quads


  • Gymnastic rings

Remark or addition


  • The ring roll-out is an excellent core body exercise and places emphasis on developing strong abs. The exercise generates a great deal of tension in the body and requires a lot of strength to control. It's a very similar exercise to ab roll-outs, using the exercise ball except you have greater control of the exercise difficulty, and your shoulders aren't restricted.
  1. Grip the gymnastics rings with hands just wider than shoulder-width apart in a press up position.
  2. Slowly push yourself forward in a controlled rollout, stretching out the torso as far as you can without compromising form.
  3. Stop when fully stretched and pause for a moment.
  4. Return to the starting position and repeat.
  5. Try to do 3 sets of  5-8 reps .

Points of attention

  • Maintain tension throughout, engaging all muscles and drawing the naval into the spine.
  • Keep the movement slow and deliberate.

Progression Ladder

  • Adjust the height of the gymnastics rings to alter the difficulty of the exercise. The closer you are to being parallel to the ground and at full stretch the more difficult the exercise becomes.