Exercises / Core / anti-movement
Ab wheel rollout
Core / anti-movement Bodyweight Complexity 4/5
First year postpartum, Chronic low back pain, Osteoporosis or low bone density. The generator automatically excludes this movement for those clients.
Working position
Setup
Kneel on a pad holding the wheel under the shoulders, ribs down and hips tucked.
Execution
Roll forward only as far as the low back can stay flat, then pull back.
Coaching cues
- The low back must not arch - that is the whole exercise
- Hips and shoulders move together
- Stop well short of the floor
Common fault
Low back sags as the wheel travels out
Fix: Shorten the rollout distance, or regress to a front plank.
Muscles trained
Primary: Rectus abdominis (abs)Transversus abdominis (TVA)
Secondary: Erector spinae (spinal erectors)Latissimus dorsi (lats)
Regression and progression
Easier: Front plank
Harder: No harder variation recorded.
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.