Ab wheel rollout

3 × 8-12  ·  Equipment: No equipment

Muscle groups: Shoulders · Core & abs

How to do ab wheel rollout

1. Kneel on the floor and hold the wheel with both hands under your shoulders.
2. Brace your core and keep a neutral spine without arching your lower back.
3. Roll forward slowly extending your hips while keeping your trunk firm.
4. Go as far as you can while keeping your core tight and your hips up.
5. Pull the wheel back using your abs and squeezing your glutes.
6. Return to the start and repeat without letting your hips drop.

Mistakes to avoid

• Don't arch your lower back; keep your core braced through the whole move.
• Don't roll farther than you can while keeping your hips raised.
• Start with a short range and increase the depth over time.
• If your lower back hurts, stop and strengthen your abs with planks first.
• Drive from your core, not your shoulders.

Progression

• Start kneeling with a short range and 8-12 reps.
• Each week reach a little farther while keeping your hips stable.
• Once you master the full range, add a 2-second pause at the bottom.
• The next step is doing it from your feet for more load.