advanced · core
Ab Wheel Rollout
Advanced anti-extension—earn it with planks and dead bugs first.
Quick answer
From knees, roll the wheel forward while keeping ribs down, then pull back to the start without sagging the hips.
Rollouts are excellent and easy to butcher. If your low back hangs every rep, shorten the range or regress. Full standing rollouts are advanced—no rush.
Form cues
- Ribs down the whole time
- Glutes lightly engaged
- Only go as far as you can control
Common mistakes
- Sagging into lumbar extension
- Rolling onto the face with no plan
- Going to full stretch on day one
Programming notes
3 × 6–10 from knees. Progress range before standing.
ab wheel