Knee Tuck (Ab Wheel)

A core exercise where you roll out with the ab wheel and then tuck your knees toward your chest to return.

Instructions

1. Start in a plank position with your feet on the ab wheel handles and hands on the floor.
2. Keep your body straight and core engaged.
3. Roll the ab wheel forward by moving your feet, extending your legs toward a pike position.
4. At the furthest point, your body should be almost straight with minimal hip bend.
5. Reverse the motion by tucking your knees toward your chest, rolling the wheel back toward you.
6. Return to the starting plank position with control.
7. Repeat for the prescribed number of repetitions.

Tips

• This movement requires significant core and arm strength; start with assisted versions if needed.
• Keep your hips from sagging throughout the movement by maintaining core tension.
• The movement should feel primarily in your lower abdomen as your hip flexors pull.
• Perform this on a smooth floor to allow the wheel to roll easily under your feet.
• Exhale as you tuck your knees, inhale as you extend forward.