Ab Wheel Rollout

Overview

Rolling out with an ab wheel creates massive anti-extension demand on the core. Considered one of the hardest and most effective ab exercises for athletic core strength.

Muscles Trained

Step-by-Step Instructions

1. 1

   Kneel on a mat, ab wheel in front of you.

2. 2

   Brace the core, keep the spine neutral.

3. 3

   Roll forward, extending the body as far as you can without letting the hips drop.

4. 4

   Pull back with the abs and lats to return.

Benefits

• ✓

  Extreme anti-extension core demand

• ✓

  Engages the full core including lats and serratus

• ✓

  Builds the strength needed for dragon flags and advanced movements

Form Tips

• →

  Start from knees before progressing to standing

• →

  Never let the lower back arch — if it does, your range is too long