Ab Wheel Rollout

Starting position

1. Kneel on a mat with knees hip-width apart.
2. Grip the wheel handles and place the wheel on the floor under your shoulders, arms straight.
3. Round your back slightly and tuck your pelvis — tailbone a little down, glutes tight.
4. Brace your abs so your lower back doesn't arch.

Execution

1. Inhale and slowly roll the wheel forward while lowering your torso toward the floor. Arms stay straight.
2. Roll out only as far as you can without your lower back sagging.
3. Exhale, brace your abs and pull the wheel back toward your knees, keeping your pelvis tucked.
4. Keep it smooth with no jerking; your torso moves as one unit.

Common mistakes

• Sagging lower back — the main mistake: the spine takes the load and injury risk rises.
• Going too far too soon — you may not hold the position and collapse to the floor.
• Leading the return with the hips — hips rise first and the wheel follows, so the abs work less.
• Bending the arms — the load shifts to the shoulders and triceps.

Beginner tips

• Start with a short range — 20–30 cm forward — and extend it gradually.
• Roll toward a wall so it stops the wheel at a safe distance.
• Put a soft mat or folded towel under your knees.
• If your lower back feels uncomfortable, stop and go back to easier exercises.

Alternatives

• Hanging Leg Raise — a tough ab exercise without a wheel
• Lying Leg Raise on Flat Bench — lighter ab work for beginners
• Side Plank — teaches you to hold your torso still