Single Arm Rollout (Ab Wheel)

An advanced, unilateral core exercise where you roll out the ab wheel using only one arm.

Instructions

1. Kneel on the floor on a mat or padded surface.
2. Hold one handle of the ab wheel with both hands, keeping the other handle off the ground.
3. Alternatively, place one hand on the ground for added stability and hold one wheel handle.
4. Engage your core muscles intensely before beginning.
5. Slowly roll the ab wheel forward using one arm, extending your body at an angle.
6. Roll out to a comfortable distance while resisting rotation from your torso.
7. Return to the starting position using your abdominals and the stabilizing arm.
8. Repeat on the same side for the prescribed repetitions, then switch sides.

Tips

• This is an extremely advanced variation; ensure full competency with standard rollouts first.
• Significant core stability and anti-rotation strength is required to prevent excessive twisting.
• The unilateral nature places high stress on the obliques and shoulder stabilizers.
• Keep movement controlled and deliberate; speed will compromise form and safety.
• This exercise is best used as an advanced progression for experienced lifters.