Also known as: ring rollout, ring rollouts, gymnastic ring rollout, ab rollout rings, rings rollout

What is Ring Roll Outs?

Ring Roll Outs are a medium-level ring exercise that challenges the core, shoulders, and back. Performed from a braced kneeling or standing position, you extend the rings forward while keeping the spine neutral and scapulae packed, training anterior core stability and shoulder control.

How to Do Ring Roll Outs

  1. Set ring height: Adjust rings to waist-height for medium difficulty; higher to make easier, lower to increase challenge. Ensure rings hang evenly and securely.
  2. Assume starting position: Stand or kneel facing the rings, grasp handles with a neutral spine and feet planted. Position shoulders over hands and prepare to brace the core.
  3. Brace and pack: Squeeze shoulder blades together, depress shoulders, and brace your core like preparing for impact. Keep ribs down and maintain a neutral lumbar spine.
  4. Roll rings out: Slowly extend the rings forward with arms straight, keeping scapulae packed and core tight. Stop short of lumbar extension or hip sag to protect the lower back.
  5. Return with control: Pull the rings back under control using core and lats while maintaining a neutral spine. Reset scapular position and breathe steadily before repeating.

Muscle Groups

Core, Shoulders, Back

Description

Set the height of the rings higher to make the exercise easier, lower to make it more challenging.

Pack your shoulder blades tightly together and brace your core.

Grasp two gymnastic rings, and with feet on the floor and a neutral spine slowly extend the rings away from your body.

Stay tight and do not allow your lumbar spine to extend or the hips to sag or flare up.
Movement Group: Core
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of Ring Roll Outs?

Ring Roll Outs build anterior core stability, shoulder control, and anti-extension strength. They improve scapular coordination and full-body tension, translating to better posture and stronger pushing and pressing mechanics.

What common mistakes should I avoid when doing Ring Roll Outs?

Avoid letting the lumbar spine extend, hips sag, or ribs flare. Don't rush reps; poor scapular packing and loss of tension reduce effectiveness and increase injury risk. Maintain slow, controlled movements.

How can I progress or regress Ring Roll Outs?

Regress by raising ring height, performing from knees, or using band assistance. Progress by lowering rings, increasing range, or adding slow eccentrics. Alternatives include ab wheel rollouts and plank variations for similar core demand.