Ab Wheel Rollout
Kneel on a mat and grip the ab wheel handles with both hands, arms extended under your shoulders. Brace your core and squeeze your glutes to maintain a neutral spine. Slowly roll the wheel forward, extending your arms and lowering your torso toward the floor while keeping your hips from sagging. Go as far as you can without letting your lower back arch, then pull the wheel back toward your knees by contracting your abs. Keep the movement controlled throughout and avoid using momentum.
ABS · CORE
How it is executed
- Kneel on a mat and grip the ab wheel handles with both hands, arms extended under your shoulders.
- Brace your core and squeeze your glutes to maintain a neutral spine.
- Slowly roll the wheel forward, extending your arms and lowering your torso toward the floor while keeping your hips from sagging.
- Go as far as you can without letting your lower back arch, then pull the wheel back toward your knees by contracting your abs.
- Keep the movement controlled throughout and avoid using momentum.
- Muscles worked
- Abs
- Primary muscle
- Upper abs
- Equipment
- Ab wheel
- Movement pattern
- Core
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophyCore strengthStability
Put it to work in Kaizer
Glossary and calculators
MesocycleA mesocycle is a training block of roughly three to six weeks with one dominant goal, such as accumulating volume or expressing strength.Lactate thresholdThe lactate threshold is the highest intensity at which the body still clears lactate as fast as it produces it.Estimated 1RM calculatorWhat is your estimated 1RM?
