How do you do the Ab Wheel?

Kneel on a soft pad with the wheel on the floor in front of you and your hands on the handles. Start with the wheel under your shoulders and your hips back. Roll out as far as you can with control, pressing your hips forward and keeping your back straight. Pull the wheel back to the start with your arms straight.

What muscles does the Ab Wheel work?

Mainly the abs, with help from the obliques.

What are common Ab Wheel mistakes?

Letting the lower back sag as you roll out. Bending the elbows to pull back. Rolling out farther than you can control.

Ab Wheel: how to do it, form cues and muscles worked

How to do it

Kneel on a soft pad with the wheel on the floor in front of you and your hands on the handles.
Start with the wheel under your shoulders and your hips back.
Roll out as far as you can with control, pressing your hips forward and keeping your back straight.
Pull the wheel back to the start with your arms straight.

Key cues

Hands about shoulder width
Hips forward, back straight
Roll out only as far as you can control
Arms stay straight on the way back

Common mistakes

Letting the lower back sag as you roll out
Bending the elbows to pull back
Rolling out farther than you can control

Muscles worked

Primary: Abs
Secondary: Obliques

Equipment

Ab wheel and exercise mat.

References

StrengthLog: Kneeling Ab Wheel Roll-Out
ACE: Roll Out
Escamilla et al. 2006, Physical Therapy