# Ab Wheel

> A kneeling rollout with an ab wheel that trains your abs and obliques to hold your trunk rigid under load.

Page: https://fitnessie.app/exercises/ab-wheel/
Type: Bodyweight · Core
Demo video: https://fitnessie.app/demos/ab-wheel/8dffb30d74aa5deb.mp4

## How to do it

1. Kneel on a soft pad with the wheel on the floor in front of you and your hands on the handles.
2. Start with the wheel under your shoulders and your hips back.
3. Roll out as far as you can with control, pressing your hips forward and keeping your back straight.
4. 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](https://www.strengthlog.com/kneeling-ab-wheel-roll-out/)
- [ACE: Roll Out](https://www.acefitness.org/resources/everyone/exercise-library/309/roll-out/)
- [Escamilla et al. 2006, Physical Therapy](https://pubmed.ncbi.nlm.nih.gov/16649890/)