How to do the Ab Wheel Rollout
- Kneel with your hips forward, the wheel directly beneath your shoulders.
- Grip the handles firmly, and pull your shoulders down away from your ears.
- Slowly roll the wheel forward, extending your arms, and stop before your lower back arches.
- Pull the wheel back towards your knees, using your core to control the movement.
Full technique — 8 steps
- Kneel on a pad with hips extended and the ab wheel directly under your shoulders.
- Grip the handles firmly and set your shoulders down without shrugging toward your ears.
- Tighten your stomach, squeeze your glutes, and keep your ribs in line with your pelvis.
- Roll the wheel out by reaching your shoulders forward and extending your arms ahead.
- Lower your torso and hips together, keeping a straight line from shoulders to knees.
- Stop before your lower back arches or your hips sag toward the floor.
- Pull the wheel back by driving your hands down and contracting your abs hard.
- Finish with the wheel under your shoulders and your torso upright over your knees.
Common mistakes
- Letting the lower back arch
- Hips sagging during the rollout
- Bending at the hips early
- Shrugging shoulders toward ears
- Yanking back with momentum
Form cues
- Squeeze glutes hard
- Keep ribs down
- Reach shoulders forward
- Torso and hips move together
- Stop before lumbar arch
