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Also known as: Knees ab rollout, Knees ab wheel.

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Technique

  1. Kneel down and grab the Ab wheel or Rings.
  2. Slowly slide forward until your body is torso to the ground, but still in a slightly Hollow body position.
  3. Pull yourself back up to the starting position.

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Form tips

  • Keep the Abs engaged at all times, with a posterior Pelvic tilt.

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Muscles

Strength

Primary

  • Abs
  • Obliques
  • Pelvis
  • Quadriceps
  • Chest
  • Back

Secondary

  • Hip adductors
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Iliacus
  • Rectus femoris
  • Psoas major
  • Pectoralis major (clavicular head)
  • Pectoralis major (sternal head)
  • Latissimus dorsi
  • Teres major

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Equipment

Rings
Rings
Suspension straps (TRX)
Suspension straps (TRX)
Ab wheel
Ab wheel

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Appears in

Joint movements
Trunkflexion
Shoulderextension forward
Hipflexion
trains stretches

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Progressions

e09b

Straddle rings rollout

Advanced
e1ab

Knees ab wheel rollout

Advanced

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Regressions

e00q

Stability ball ab rollout

Intermediate
e06l

Long plank

Novice
e11e

Stability ball knee ab rollout

Novice

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Variations

e11e

Stability ball knee ab rollout

Novice
e1ab

Knees ab wheel rollout

Advanced
e017

Rings rollout

Advanced
e05d

Incline rings rollout

Advanced
e0d2

Inchworm

Intermediate
e1ac

Straddle ab wheel rollout

Advanced
e1ad

Ab wheel rollout

Elite
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