Wheel Rollout

1. Kneel on a mat or padded surface with an ab wheel gripped in both hands directly under your shoulders.
2. Brace your core and slowly roll the wheel forward, extending your arms and hips.
3. Keep your back flat and avoid letting your hips sag toward the floor as you extend.
4. Roll out only as far as you can control without your lower back arching.
5. Pause briefly at your furthest point of extension.
6. Squeeze your abs to pull the wheel back toward your knees, returning to the start.
7. Keep your hips stacked over your knees on the return, avoiding a hip-first pull.

Common Mistakes

• Letting the hips sag: Dropping the hips toward the floor shifts load from the abs to the lower back. Keep a straight line from shoulders to knees throughout.
• Rolling out too far too soon: Extending beyond what your core can control turns the rep into an uncontrolled stretch. Build range gradually over weeks, not in a single session.
• Using the arms to pull back: Bending the elbows early to yank the wheel back skips the ab contraction that makes the exercise work. Initiate the return with a core squeeze, not an arm pull.
• Holding your breath: Bracing hard while holding a full breath spikes intra-abdominal pressure unpredictably. Exhale as you roll forward and inhale as you return.