Ab-wheel
- Muscle group
- Abdomen
- Primary muscles
- Abs
- Secondary muscles
- Lats, Obliques
- Kneel on the floor and hold the ab wheel handles with both hands. Place the wheel on the floor in front of your knees.
- Slowly roll the wheel forward, extending your body as far as you can without letting your lower back arch.
- Use your abdominal muscles to pull the wheel back toward your knees to return to the starting position.
Tips
- Before you begin rolling forward, press your hands firmly into the wheel handles and draw your ribs toward your hips to create tension through your trunk, so your body moves as one unit rather than bending at the hips.
- Roll forward only as far as you can keep your lower back from arching, then pull the wheel back with a controlled, steady motion.
- Keep your arms straight throughout the movement so the work stays in your trunk rather than being absorbed by bending and straightening your elbows.
Common mistakes
- Letting the lower back sag into an arch as you roll forward, which means you have extended beyond the range your trunk can currently control.
- Using a quick, momentum-driven pull on the return phase instead of drawing the wheel back with a controlled contraction of the abdominals.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
