Ab Wheel Knee Tuck

Abs, CoreAb Wheel

A challenging core stability exercise that hits your abs, obliques, and hip flexors. It demands strong shoulder alignment and dynamic pelvic control to keep your spine neutral.

How to do it

1Secure your feet into the ab wheel foot straps and set up in a full push-up plank position on straight arms.

2Align your hands under your shoulders, brace your abs, and squeeze your glutes to form a straight line from head to heels.

3Contract your abs and pull the wheel in toward your chest, bending your knees and lifting your hips slightly.

4Pause at the top for a second, squeezing your abs as tightly as possible.

5Slowly extend your legs back out to the starting plank position under full control.

Common mistakes

Letting your lower back sag at the start or during lockout, placing heavy strain on your spine.

Bending your elbows as you pull your knees in, losing shoulder stability.

Rushing the extension phase and flinging your legs back, risking loss of balance.

Breathing

Inhale in the plank position and exhale as you pull your knees up toward your chest.

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.