Ab Wheel Rollout
Kneel with the wheel under the shoulders, tuck the pelvis, and roll forward only as far as the lower back stays flat. Pull back with the abs and lats. One of the strongest anti-extension core exercises there is.
Muscles worked
Equipment
Ab wheel
How to do it
- Kneel on a pad with the wheel under the shoulders and arms straight.
- Tuck the pelvis and brace the core before the first inch of movement.
- Roll forward slowly so the shoulders and hips open at the same rate.
- Stop just before the lower back starts to arch.
- Pull the wheel back under the shoulders with the abs and lats.
- Keep the glutes tight through the whole rep.
Watch for
- Lower back arching at the far position.
- Hips piking up to shorten the rep.
- Elbows bending to cheat the return.
Breathing
Inhale as you roll out, exhale as you pull back.
Tip
Earn range gradually: roll only as far as you can keep the back flat.
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