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Core ยท Anti-extension

Ab Wheel Rollout

A compound anti-extension exercise for the abs, done with an ab wheel. It also works the lats and obliques.

Ab wheel Compound Reps Also called: ab roller, rollout

Muscles worked

Primary

Abs

Do most of the work.

Secondary

Lats and Obliques

Help during each rep.

  • AbsFront of the trunkPrimary
  • LatsSides of the backSecondary
  • ObliquesSides of the trunkSecondary

How to do it

  1. Start on the knees. Use a mat, hands on the wheel under the shoulders.
  2. Kneel on a mat with the hands on the wheel under the shoulders, trunk braced.
  3. Roll forward only as far as you can keep the lower back from sagging.
  4. Pull the wheel back with the abs, hips staying in line with the trunk.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Letting the lower back sag. Roll out only as far as the back stays flat.
  • Sitting the hips back first. Pull the wheel back with the abs, hips in line with the trunk.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.