Wheel Rollout

How to Perform the Wheel Rollout

Kneel on a mat or pad and grip the ab wheel handles with both hands, placing it on the floor directly beneath your shoulders.
Engage your core and establish a slight posterior pelvic tilt to protect your lower back.
Slowly roll the wheel forward by extending your arms and hips, lowering your chest toward the floor.
Maintain a flat or slightly rounded upper back and do not allow your hips to sag or your lower back to hyperextend.
Extend as far forward as you can while maintaining core tension and control.
Pull the wheel back toward your knees by contracting your abs, returning to the starting position.
Exhale as you pull back and reset your core bracing before the next repetition.

Letting the hips sag and the lower back hyperextend at the bottom

Maintain a strong core brace and posterior pelvic tilt throughout the entire range of motion.

Only rolling out a short distance

Progressively increase your range of motion over time; full extension provides the greatest core stimulus.

Collapsing at the shoulders and losing upper body stability

Keep your arms firm and shoulders engaged; think about pushing the floor away from you as you roll out.

✓Builds exceptional anti-extension core strength superior to most other core exercises
✓Engages the entire anterior core including deep stabilizers and the rectus abdominis
✓Easily scalable from beginner (short range) to advanced (full extension or standing) levels

●Start with a limited range of motion and use a wall as a stopper to control how far you roll out.
●Focus on pulling the wheel back with your abs rather than your arms or hip flexors.
●Progress to the standing variation once you can perform 15+ full kneeling rollouts with perfect form.

Strength

4-5 sets of 5-8 reps

Hypertrophy

3-4 sets of 8-12 reps

Endurance

2-3 sets of 15-20 reps

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