Core Advanced

Ab Wheel

  • Core
  • Lats
  • Shoulders
  • Triceps

Bodyweight · Ab Wheel

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Kneel on a padded surface with the wheel under your shoulders.

  2. Brace your abdomen and gently tuck your pelvis.

  3. Roll forward only as far as you can keep the lower back from sagging.

  4. Bring the wheel back toward your knees without letting the hips shoot backward first.

Key cues

  • Begin with a short rollout.
  • Keep ribs from flaring.
  • Use a wall as a distance limit while learning.

Common mistakes

  • Rolling beyond the range you can return from.
  • Letting the lower back arch.
  • Using a sudden hip pull to get back.

Alternatives

Other ways to move.

All exercises

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