Wheel Rollerout

Setup

1. 01Kneel on a mat with the ab wheel on the floor under the shoulders.
2. 02Grip the handles with straight arms and wrists neutral.
3. 03Tuck the pelvis slightly and brace the abs hard before moving.
4. 04Set the hips just in front of the knees, not sitting back on the heels.

Execution

1. 01Roll the wheel forward, letting the arms travel overhead as the body lengthens.
2. 02Extend only as far as you can keep the lower back from arching.
3. 03Pause briefly at your end range with the abs fully tensioned.
4. 04Pull the wheel back by driving the ribs down and the hips back to the start.

Checkpoints

• -The lower back never sags into extension at any point in the rep.
• -The pelvic tuck set at the start is maintained throughout.
• -Hips and shoulders travel forward together, not hips lagging behind.
• -Arms stay straight; the wheel is not pulled back by bending the elbows.

Common mistakes

• -Letting the hips sag and the lumbar spine hyperextend at full reach.
• -Breaking at the hips first so the abs never load fully.
• -Rolling out farther than you can return from, then collapsing.
• -Holding the breath and losing brace mid-rep.