Movement overview

The Ab Wheel Rollout is a core strengthening exercise that primarily targets the rectus abdominis, obliques, and transverse abdominis. It also engages the shoulders, back, and hip flexors. This exercise requires an ab wheel, which is a small wheel with handles on either side. The movement involves rolling the wheel forward from a kneeling position while maintaining a straight line from head to knees, then returning to the starting position.

Step-by-step cues

1. Start in a kneeling position on a mat to protect your knees.
2. Grip the handles of the ab wheel firmly with both hands.
3. Position the wheel on the floor in front of you, directly under your shoulders.
4. Engage your core and keep your back straight.
5. Slowly roll the wheel forward, extending your body as far as you can without losing form.
6. Pause briefly at the extended position, ensuring your core remains tight.
7. Reverse the movement by pulling the wheel back towards your knees, maintaining control throughout.
8. Return to the starting position and repeat for the desired number of repetitions.

Technical tips

• Keep your core engaged throughout the entire movement to protect your lower back.
• Avoid arching your back; maintain a neutral spine to prevent injury.
• Start with shorter rollouts if you're new to this exercise and gradually increase the distance as you build strength.
• Breathe steadily; inhale as you roll out and exhale as you return to the starting position.
• Perform this exercise on a soft surface or use a mat to cushion your knees.
• If you feel discomfort in your lower back, reduce the range of motion or check your form.