Ab Wheel Rollout
Anti-extension, ab wheel, abdominals
The ab wheel rollout rolls a small wheel forward from the knees until the body is long and pulls it back. It trains the abdominals to keep the trunk from sagging, with the lats, obliques and shoulders helping. It suits people who can hold a plank well and want one of the hardest trunk moves.
Setting up
- Kneel on a mat with the knees hip width apart.
- Hold the handles of the wheel on the floor under the shoulders, arms straight.
How to do an ab wheel rollout
- Brace the belly and tuck the pelvis slightly.
- Roll the wheel forward slowly, letting the hips and shoulders move forward together.
- Go only as far as you can keep the back flat.
- Pull the wheel back toward the knees with the belly and lats.
- Finish kneeling tall with the wheel under the shoulders.
Breathing. Breathe in as you roll out and breathe out as you pull back.
Muscles worked
- Mainly
- Abdominals
- Also
- Lats, obliques and front delts
Common mistakes
- Lower back sagging at the front. The belly has lost the position, so shorten the range until the back stays flat.
- Hips staying back as the arms reach. Then only the arms move, so let the hips travel forward with the shoulders.
- Rolling out further than you can return. A rep you cannot pull back is too far, so roll out only as far as you control.
Guide
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Guide
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Guide