Ab Wheel Rollout

Setup & Positioning

"Kneel on the floor with the ab wheel in front of you, hands gripping the handles firmly. Your shoulders should be stacked over your wrists, core braced, and hips slightly forward so your body forms a straight line from your knees to your head."

Key point: “Think about keeping your ribs down and your pelvis tucked under slightly to protect your lower back.”

Execution

"Slowly roll the wheel forward, extending your arms and letting your hips travel forward with control. Go only as far as you can while keeping your lower back from sagging. Pause briefly, then pull the wheel back toward your knees by engaging your abs and lats."

Where You Should Feel It

• Deep engagement in the abs from resisting extension
• Lats and shoulders stabilizing the arms
• Light glute engagement for hip stability

Where You Shouldn’t Feel It

• Lower back strain from overextending
• Neck tension from looking forward
• Shoulder discomfort from overreaching or collapsing

Breathing

"Exhale as you roll out, inhale as you pull back in. Keep breathing steady—avoid holding your breath."

Common Mistakes to Avoid

1. Overextending the lower back – Stop before your hips sag.
2. Leading only with the arms – Move hips and shoulders together.
3. Rushing the movement – Control is more important than distance.
4. Starting too far forward – Begin with shorter rollouts until you build strength.