Ab Wheel Rollout

The Ab Wheel Rollout is a compound exercise that primarily targets the core while also engaging the shoulders, upper back, and arms for stability. It is an intermediate-level exercise that requires strength, control, and proper technique to avoid injury.

This movement uses an ab wheel (a small wheel with handles on either side) to challenge core stability by extending the body forward and pulling it back using abdominal and upper body strength. Unlike standard core exercises, the Ab Wheel Rollout places a higher demand on anti-extension strength, making it effective for developing core stability, spinal endurance, and full-body coordination.

Due to its difficulty, beginners should start with a shorter range of motion or modified variations (such as rolling out from the knees) before progressing to a full rollout from standing. When performed correctly, this exercise helps improve posture, reduce lower back strain, and enhance overall athletic performance.

1. Start in a kneeling position: Place the ab wheel in front of you on the floor and grip the handles with both hands.
2. Engage your core: Keep your back straight, tuck your pelvis slightly, and brace your abs.
3. Roll forward: Slowly extend your arms while pushing the wheel forward, keeping your hips in line with your body. Avoid sagging your lower back.
4. Lower your body: Continue rolling out until your torso is near parallel to the floor or as far as you can maintain control.
5. Return to start: Engage your core and pull yourself back to the starting position by rolling the wheel back while maintaining control.
6. Repeat: Perform the desired number of repetitions, keeping the movement slow and controlled.

Ab Wheel Rollout is a medium to high-risk exercise due to the strain it places on the lower back and shoulders if performed incorrectly.

• Lower Back Strain: Overarching the lower back or rolling out too far can put excessive pressure on the spine. Prevent this by engaging your core and maintaining a neutral spine.
• Shoulder Stress: Weak or unstable shoulders may struggle to support the movement, leading to discomfort or injury. Strengthening the shoulders and upper back can help.
• Wrist Pain: The weight placed on the wrists may cause discomfort, especially if they are not aligned properly. Try using wrist wraps or a padded surface if needed.