Ab Wheel Rollout
The ab wheel rollout is an advanced anti-extension exercise that produces extreme abdominal activation. It challenges your core to resist spinal extension as you roll the wheel forward.
How to Perform
Kneel on a mat with the ab wheel on the floor in front of you.
Roll forward slowly, extending your arms and keeping your core braced.
Go as far as you can while maintaining a flat back — do not let your hips sag.
Pull yourself back to the starting position using your abs.
Start with a short range and progress to full extension over time.
Common Mistakes to Avoid
Letting the hips sag at the bottom, hyperextending the lower back.
Going too far too soon before building the core strength.
Pulling back with the arms instead of the abs.
Muscle Activation
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