Kneeling Ab Wheel Rollout

Kneeling Ab Wheel Rollout is a strength – dynamic anti-extension exercise involving Rectus abdominis, Transversus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rectus abdominis, Transversus abdominis
Secondary muscles: Latissimus dorsi, Anterior deltoid
Exercise type: Strength – dynamic anti-extension

Exercise technique

Knees
Place your knees hip-width apart on a comfortable mat.
Wheel
Grasp the handles and position the wheel beneath your shoulders.
Trunk
Squeeze your glutes and draw your ribs down to stabilize your lower back.
Roll out
Keep your arms long and slowly roll the wheel forward.
Range
Stop at the furthest point you can reach without letting your lower back sag.
Return
Maintain abdominal tension as you pull the wheel back toward your knees.
Finish
Prepare for the next repetition when your shoulders are back over your hands.

Key technique points

Begin with a short range of motion.
Move your hips and shoulders forward together.
Do not pull by bending your elbows.
Begin the return sooner if your lower back starts to arch.
Keep the wheel on a straight path.
Do not sit back onto your heels on the return.

Common mistakes

Letting the lower back sag

Do not let your body weight pull your lower back into extension as your arms reach forward.

Rolling too far

Do not push beyond the distance you can return from and collapse toward the floor.

Shifting the hips back

Do not unload your abdominals by completing the return solely by sitting back.

Bending the elbows

Do not change the lever by pulling the wheel in with your arms.

Forcing the shoulder position

Do not force a painful overhead shoulder angle.

Drifting sideways

Do not let the wheel veer to one side and rotate your torso.

Frequently asked questions