Ab Wheel Rollout Guide: Build Core Strength
Learn the proper technique for the ab wheel rollout to build a strong core and improve spinal stability with our step-by-step guide.
How to Perform
- Kneel on a soft mat with your knees together and the ab wheel directly beneath your shoulders.
- Grip the handles firmly and engage your core by slightly tucking your pelvis to flatten your lower back.
- Slowly roll the wheel forward while maintaining a rigid torso and keeping your arms straight throughout the descent.
- Continue rolling out until your body is nearly parallel to the floor without letting your hips sag or your back arch.
- Pause for a split second at the point of maximum tension before pulling yourself back to the starting position using only your midsection.
- Reset your breath and pelvic position before starting the next repetition.
Common Mistakes
- Arching the lower back which shifts the load from the abs to the spine.
- Leading the movement with the hips instead of the core.
- Bending the elbows to compensate for a lack of abdominal strength.
- Pulling back with the arms and lats rather than the abdominal muscles.
Muscles Worked
Primary movers
- Abs
Stabilizers
- Lats
- Hip Flexors
- Serratus Anterior
- Triceps
Related Guides
- 3008 Abdominal Crunch — Core
- Ab Roller — Core
- Ab Wheel Rollout — Core
Abs · Core