Ab Wheel Rollout
Quick Information
Category
Functional Training
Difficulty
Advanced
Equipment
Mat
Primary muscle group
Rectus Abdominis
Secondary muscle groups
Latissimus Dorsi, Obliques, Hip Flexors, Serratus Anterior
Movement pattern
Anti-Extension
Training goal
Trunk Stability
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ
Overview
Purpose. Build maximal anti-extension strength through the full range.
How it fits the system. An advanced-level anti-extension entry in the Functional Training section, programmed to develop trunk stability. Related work in the library: Reverse Crunch and Bear Plank Shoulder Tap.
Primary muscles
Rectus Abdominis
Secondary muscles
Latissimus Dorsi, Obliques, Hip Flexors, Serratus Anterior
Movement pattern
Anti-Extension
Equipment
Mat
Difficulty
Advanced
How to Perform
- Kneel on a pad and hold the wheel under the shoulders.
- Tuck the ribs down and round the lower back slightly.
- Roll the wheel forward slowly, keeping the hips and shoulders moving together.
- Go only as far as you can keep the lower back from arching.
- Pull the wheel back using the abs and lats.
- Return to the start and reset the brace.
Coaching Cues
- Keep the ribs pulled down towards the hips.
- Do not let the hips sag before the shoulders.
- Build range gradually over weeks.
Common Mistakes
- Letting the lower back arch at the end range.
- Pushing the hips back to pull the wheel home.
- Adding range faster than strength develops.
Progressions & Regressions
Progressions
Increase range, then progress to standing rollouts.
Regressions
Roll out to a wall or a box to limit range.
When to Use It
When to use
As advanced anti-extension work.
When not to use
With current lower-back symptoms.
Programming
3 sets of 5 to 10 controlled reps.
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