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Standing Wheel Rollerout

The hardest ab wheel progression, rolling out from the feet instead of the knees to maximally challenge anti-extension strength.

AbsAb WheelAnti-extension
GoLightWeight mediastanding-wheel-rollerout

Demonstration coming soon

Watch on YouTube

Primary

Rectus abdominis

Secondary

ObliquesLatissimus dorsiHip flexorsTransverse abdominis

Equipment

Ab Wheel

Pattern

Anti-extension

Setup

  1. 01Stand with feet hip width apart and the wheel on the floor in front of you.
  2. 02Hinge down and grip the wheel handles with straight arms.
  3. 03Brace hard and tuck the pelvis slightly before moving.
  4. 04Start with most of your weight over the wheel, hips high.

Execution

  1. 01Roll the wheel forward, letting the hips lower as the body lengthens.
  2. 02Extend as far as you can while keeping the lower back from sagging.
  3. 03Pause at your end range with the trunk rigid.
  4. 04Pull the wheel back toward the feet by driving the hips up and the lats down.

Checkpoints

  • -The lower back never falls into an arch at the long position.
  • -The pelvis stays tucked and ribs stay down throughout.
  • -Arms stay straight; the pull-back comes from abs and lats.
  • -The rollout only travels as far as you can reverse cleanly.

Common mistakes

  • -Attempting full standing rollouts before owning kneeling ones.
  • -Letting the hips sag and the lumbar spine hyperextend.
  • -Bending the elbows to muscle the wheel back.
  • -Piking the hips early instead of finishing the rollout range.

Programming notes

  • -Use 2 to 4 sets of 3 to 8 reps; quality over volume.
  • -Prerequisite: 15 or more perfect kneeling rollouts to full extension.
  • -Roll toward a wall as a range limiter while building toward full depth.

Related exercises

Ab Wheel Rollout

Ab Wheel / Abs

Wheel Rollerout

Ab Wheel / Abs

Band Assisted Wheel Rollerout

Band / Abs

Standing Barbell Ab Rollerout

Barbell / Abs

Out now

Now on the App Store

Free to download, no account required to start. Android is on the way.

Download on theApp Store
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