Ab Wheel Rollout

A core exercise rolling a wheel forward and back, training anti-extension of the spine.

How to do it

1. Kneel on the floor and grip the ab wheel handles shoulder-width.
2. Brace the core hard so the lower back stays neutral.
3. Roll the wheel slowly forward, extending the body as far as you can control.
4. Stop before the hips sag or the back arches.
5. Pull the wheel back to the knees by contracting the abs.

Tips

• Brace the core before each rep — do not let the lower back arch.
• Build range gradually, stopping short of any hip sag.
• Drop to a wall stop if you cannot control the bottom.

Muscles

Primary: Abs, Transverse abdominis

Secondary: Front deltoid, Lats, Obliques, Serratus