# Kneeling Ab Wheel Rollout

URL: https://heatsy.app/ex/kneeling-ab-wheel-rollout

Also known as: Kneeling Ab Roller, Ab Wheel Rollout, Ab Roller Rollout, Kneeling Ab Wheel Roll-Out, Kneeling Ab Wheel, Kneeling Ab Roller Rollout, Ab Wheel Kneeling Rollout, Kneeling Wheel Rollout, Ab Wheel Rollout from Knees

Body region: Core

## Muscles

- Main: Rectus Abdominis, Transversus Abdominis
- Helps: Serratus Anterior, Latissimus Dorsi, External Oblique, Internal Oblique
- Holds: Deltoid, Erector Spinae, Iliopsoas, Gluteus Maximus, Triceps

## Equipment

- Ab Wheel

## Technique

1. Kneel on a mat with the wheel on the floor under your shoulders and grip the handles.
2. Tuck your pelvis under and brace your abs.
3. Roll the wheel forward slowly, extending your arms and body as one unit.
4. Stop before your lower back starts to arch.
5. Pull the wheel back by drawing the ribs toward the hips.

### Cues

- Think of keeping a hollow, slightly rounded torso throughout.
- Squeeze the glutes to protect the lower back.
- Start with a short range and build distance over weeks.

### Common mistakes

- Letting the lower back sag as you roll out; shorten the range.
- Piking the hips up to cheat on the way back.
- Rolling out farther than you can pull back.

## Alternatives

- [Barbell Ab Rollout](https://heatsy.app/ex/barbell-ab-rollout)
- [Plank](https://heatsy.app/ex/plank)