What is Ab Wheel Rollout Kneeling?

The Ab Wheel Rollout Kneeling is a medium-difficulty core exercise where you kneel and roll an ab wheel forward and back while maintaining a hollow position. It primarily targets the core, with secondary emphasis on the shoulders and upper back. Focus on bracing and controlled range of motion.

How to Do Ab Wheel Rollout Kneeling

  1. Set up kneeling: Kneel on a padded mat with the ab wheel under shoulders, overhand grip, wrists neutral and arms straight, knees hip-width.
  2. Engage core: Tilt your pelvis into posterior pelvic tilt, brace your core hard and maintain a hollow position to protect the spine throughout the movement.
  3. Begin controlled roll: Slowly roll the wheel forward by extending at the shoulders; keep arms straight and core braced, moving only as far as you can maintain form.
  4. Limit range if needed: If form breaks or the lower back arches, stop the forward roll early; reduce range and progress gradually as strength improves.
  5. Return with tension: Pull the wheel back by driving elbows down and compressing the core, keeping arms straight and the body in a rigid line to the knees.
  6. Breathe and recover: Exhale as you return, inhale before the next rep, rest between sets, and increase reps or range only when you can maintain safe posture.

Muscle Groups

Core, Shoulders, Back

Description

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

Core

Required Equipment

Ab Wheel

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Ab Wheel Rollout Kneeling?

This exercise strengthens the rectus abdominis, obliques, shoulders, and upper back while improving core stability and anti-extension control. Kneeling rollouts build core tension and transfer to lift performance with lower joint stress than standing rollouts.

What common mistakes should I avoid?

Avoid arching the lower back, letting the hips rise before the shoulders, bending the elbows, and using momentum. Maintain posterior pelvic tilt, tight bracing, neutral wrists, and controlled tempo. Shorten range or stop reps if form breaks to protect the spine.

How can I progress or regress this exercise?

Regress by reducing the rollout distance, using an ab wheel with handles closer together, or practicing hollow holds and planks. Progress by increasing range, adding slow eccentric reps, moving to standing rollouts, or increasing reps once strict form is maintained.