Exercise guide · Advanced · Compound

Suspended Abdominal Fallout: How to Do It & Muscles Worked

The suspended abdominal fallout is a challenging core exercise performed with a suspension trainer. It targets the abs and also engages the obliques and hip flexors.

Primary muscles
Abs
Secondary muscles
Obliques , Quads
Equipment
Body Weight
Level · type
Advanced · Compound
Demonstration of the suspended abdominal fallout
Front view: muscles worked by the suspended abdominal fallout. Primary: abs. Secondary: obliques and quads.
Back view: muscles worked by the suspended abdominal fallout. Primary: abs. Secondary: obliques and quads.
Primary Secondary

How to do the suspended abdominal fallout

  1. Step 1: Attach a suspension trainer to a high anchor point and adjust the straps to waist height.
  2. Step 2: Stand facing away from the anchor point and hold the handles with your arms extended in front of you.
  3. Step 3: Lean forward at the waist, keeping your body straight and your core engaged.
  4. Step 4: Lower your body as far as you can while maintaining control and tension in your abs.
  5. Step 5: Pause for a moment at the bottom, then slowly raise your body back up to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the suspended abdominal fallout by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Suspended Abdominal Fallout alternatives

More exercises that train the abs as their main target:

More abs exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.