Muscle groups

Back, Core, Shoulders


Kneel on a mat. Start with the wheel underneath your shoulders, overhand grip, wrists neutral & arms straight. Extend your hips, and get into PPT (tuck tailbone), brace your core, a straight line should form from shoulders to knees.

Squeeze your glutes, brace your core, and slowing roll the wheel forward, maintaining your hollow position. If the full range is too challenging to keep a good posture, reduce the range to start, and increase it as you build strength.

Roll forward as far you can, while keeping your core engaged - do not allow your back to arch.

Return to the start by driving the wheel down and towards your knees. Compress your core, keep the arms straight, wrist neutral, and the whole body under tension.

The hips should not rise before your shoulders. It’s crucial that you maintain PPT, core remains engaged, bracing against extension of the spine.

Movement Group


Required Equipment

Ab Wheel

Progressions And Regressions

Ab Wheel Rollout Kneeling