Core
Ab Wheel Rollout
A high-tension stability movement designed to build a bulletproof core and functional trunk strength.
How to perform.
Follow the sequence — setup is half the lift.
Kneel on a soft mat with your knees hip-width apart and grasp the ab wheel handles with both hands.
Position the wheel on the floor directly under your shoulders while maintaining a neutral spine and tucked pelvis.
Slowly roll the wheel forward while inhaling, extending your body into a straight line without letting your hips sag.
Continue rolling as far as your strength allows while keeping your arms slightly bent and your core fully engaged.
Pause for a split second at the point of maximum extension before using your midsection to pull the wheel back.
Return to the starting position by driving your hips back slightly until the wheel is under your shoulders again.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back during the extension phase
- Leading the movement with the hips rather than the core
- Bending the elbows excessively to compensate for lack of tension
- Looking straight ahead instead of keeping the neck in a neutral position
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.