← EXERCISE LIBRARYStrength
Ab Wheel Rollout
The hardest common anti-extension drill: the trunk resists the spine arching as the arms travel away. Low reps of 5-8 with strict range beats a long sloppy set.
- 01Kneel on a mat with the wheel under the shoulders and the hands on the handles.
- 02Tuck the pelvis slightly and brace the trunk hard.
- 03Roll the wheel forward only as far as the ribs can stay down.
- 04Pause for a beat at the end of your controlled range.
- 05Pull back with the trunk and lats to return to the start.
- 01Ribs down, tail tucked.
- 02Stop before the back sags.
- 03Squeeze the glutes the whole way out.
- 01Rolling out further than you can control — the lower back arches and the spine, not the trunk, takes the load.
- 02Letting the hips pike back on the return — the hip flexors do the work and the abs get skipped.
- 03Holding the breath — the brace collapses halfway out and the position is lost at the worst moment.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.