Ab wheel rollout

One of the most demanding core exercises. The ab wheel rollout trains anti-extension strength through a full range of motion and is significantly harder than any plank variation.

How to Perform

1. Kneel on the floor and grip the ab wheel with both hands directly below your shoulders.
2. Brace your core extremely hard — this is the key to the exercise.
3. Slowly roll the wheel forward, extending your arms and lowering your hips.
4. Stop before your lower back begins to arch or you can no longer control the position.
5. Pull the wheel back by engaging your lats and core, returning to the kneeling start position.

Common Mistakes

• Rolling out further than your current strength allows, causing lower back collapse.
• Not bracing the core before beginning the rollout.
• Using hip flexors to return rather than lats and core.

Variants

Appears In