Ab Wheel Rollout

How to do the Ab Wheel Rollout with good form: step-by-step technique, the muscles it works (abs), coaching cues and the mistakes to avoid.

Muscles worked

Kneel on the floor and hold the handles of an ab wheel directly beneath your shoulders.
Brace your core intensely, tuck your pelvis under (posterior pelvic tilt), and squeeze your glutes.
Slowly roll the wheel forward, allowing your torso to extend and your arms to reach straight out in front of you.
Continue rolling out as far as you can control without letting your lower back sag toward the floor.
Pause for a brief second at full extension, then contract your abs forcefully to pull the wheel back to the starting kneeling position.

Allowing the lower back to arch and sag, placing immense pressure on the lumbar spine
Bending at the hips to return instead of using the abdominal muscles
Going too far out on the first rep before building adequate strength

Ab roller wheel

Kneeling on the floor holding an ab wheel by its side handles.

Also known as: Ab Rollout, Barbell Rollout

ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.