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Also known as: Ab rollout, Ab wheel.

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Technique

  1. Start from a Pike position with your hands on the device.
  2. Slowly slide forward until your body is parallel 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.
  • Keep the arms and legs straight.
Risks
  • This can put a lot of strain on your shoulders. Progress slowly to this level of difficulty.
  • Do not let your back arch.

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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

e076

One-arm ab rollout

Herculean
e12m

Barbell ab rollout

Elite
e1ad

Ab wheel rollout

Elite

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Regressions

e09b

Straddle rings rollout

Advanced

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Variations

e12m

Barbell ab rollout

Elite
e1ad

Ab wheel rollout

Elite
e069

Knees rings rollout

Intermediate
e05d

Incline rings rollout

Advanced
e1ac

Straddle ab wheel rollout

Advanced
e1ab

Knees ab wheel rollout

Advanced
e0d2

Inchworm

Intermediate
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