Core · Advanced

Ab Wheel Rollout

Abs · also Lats, Front Delts

Equipment: Ab Wheel, Mat

How to do it

• Kneel on the mat with both hands on the wheel under your shoulders
• Brace your abs and squeeze your glutes, hips pressed forward
• Roll the wheel forward slowly with straight arms and a flat back
• Go only as far as you can keep your lower back from dipping
• Pull the wheel back toward your knees using your abs

Common mistake

✕ ROLLING OUT TOO FAR → ✓ STOP BEFORE YOUR BACK DIPS

Starting point: 3 sets × 6–10 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, nasm.org.