Kneeling Rollout (Ab Wheel)

A core strengthening exercise where you roll an ab wheel forward while kneeling, then return to start.

Instructions

1. Kneel on the floor on a mat or padded surface.
2. Position the ab wheel on the ground in front of you with both hands gripping the handles.
3. Engage your core muscles before beginning the movement.
4. Slowly roll the ab wheel forward, extending your body toward the ground while maintaining core tension.
5. Roll out to a point where you can still safely return to the starting position.
6. Push through your hands and drive your hips forward to pull yourself back to the kneeling position.
7. Repeat for the prescribed number of repetitions.

Tips

• Keep your core braced throughout the movement to protect your lower back.
• Start with a shorter range of motion and gradually increase as your strength improves.
• The kneeling position is more manageable than standing; progress to standing rollouts when ready.
• Do not allow your hips to sag or hyperextend your lower back during the rollout.
• Maintain steady breathing: exhale during the rollout, inhale during the return.