Ab Wheel Rollout
CoreIsolationCoreBodyweightAdvanced
One of the most effective core exercises. Trains the abs in their primary role: stabilizing the spine against extension.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Kneel with the wheel in front of you.
- 2.Roll forward, extending your body.
- 3.Go as far as you can while keeping your back flat.
- 4.Return using the strength of your abs.
Common mistakes
- ●Lower back arching
- ●Using the arms instead of the core
- ●Rolling out too far without the strength for it
Proper technique
The abs must stay contracted to keep the lower back from sagging. Start with a short range and increase it progressively.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Rectus abdominis
- Transverse abdominis
Secondary
- Obliques
- Lats
- Rear deltoid