Kneeling Ab Wheel Rollout

Abs, Obliques, LatsAb Roller

The kneeling ab wheel rollout strengthens your rectus abdominis, obliques, and lats. It trains your core to resist lower back arching as your arms extend overhead, building core stability and pelvic control.

How to do it

1Kneel on the floor, place the wheel down in front of you, and grip both handles.

2Tuck your pelvis slightly, brace your abs, and keep your spine in a neutral alignment.

3Slowly roll the wheel forward, extending your arms and lowering your torso toward the floor.

4Go only as far as you can while keeping your back flat without arching your lower back.

5Drive through your abs and lats to pull the wheel back toward your knees to the starting position.

Common mistakes

Arching your lower back as you roll out, taking tension off the abs and stressing your spine.

Pulling back by hinging at your hips instead of contracting your abs, neutralizing the exercise.

Rolling out too far without proper control, breaking form and risking shoulder injury.

Breathing

Inhale before rolling out and exhale as you pull back to the start when your abs contract hardest.

Make it harder or easier

To make it easier, roll out a shorter distance or use a wall as a stopper.

To make it harder, pause for two seconds at full extension.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.