Exercise · Form & cues
Ab Wheel Rollout — form guide
Rectus Abdominis · Obliques · Lats · Shoulders. Equipment: Ab Wheel. Difficulty: Intermediate.
TEMPO
3-0-2-0
Lower back must NOT arch. The moment your lumbar collapses, stop and roll back. Build distance over weeks.
Cues
- Start on knees, wheel under shoulders
- Roll forward as far as you can with neutral spine
- Pull back using abs (not arms)
- PPT throughout — no lumbar arch
Common mistakes
- Lumbar arching at full extension
- Going too far before you're ready
Injury notes
Demanding on lower back if not strong yet. Build with planks first.
Progression
Knees → toes (huge jump in difficulty).