Ab Wheel Rollout

oec:ab-wheel-rollout

An anti-extension core exercise performed by rolling a wheel forward from a kneeling position to challenge the anterior trunk muscles.

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Also called: Ab Wheel, Ab Roller, Ab Roller Rollout, Kneeling Ab Wheel Rollout

How to do it

Kneel on a padded mat with knees hip-width apart.
Grasp the handles of the ab wheel firmly with an overhand grip, positioning it directly beneath your shoulders with your arms straight.

Brace your core and tuck your pelvis slightly to establish a neutral to hollow spine position.
Slowly roll the wheel forward in a controlled motion, extending your hips and shoulders toward the floor while keeping your abdominals fully engaged.
Roll out as far as your strength allows without letting your lower back sag into hyperextension.
Pull through your lats and contract your abdominal wall to roll the wheel back toward your knees until you return to the starting position.

Inhale deeply as you roll forward into extension, and exhale forcefully as you pull the wheel back beneath your shoulders.

Lumbar hyperextension during the rollout.: Shorten the range of motion and maintain posterior pelvic tilt to keep tension on the abdominals rather than the spine.
Leading the return by shifting the hips backward first.: Initiate the return simultaneously through the shoulders and trunk rather than breaking at the hips.

Stop rollout progression well before the point where spinal extension occurs.
Individuals with existing lower back pathology should master static anti-extension drills before attempting wheel rollouts.

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