Kneeling Stay Forward Wheel Rollout
This exercise effectively develops abdominal control and the ability to resist lower back hyperextension while maintaining the forward rolled position.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Kneel down and place the ab wheel under your hands, keeping your wrists straight and your shoulder blades pulled back and down.
- 02
Brace your core and keep your pelvis slightly tucked under to prevent your lower back from arching.
- 03
Slowly roll the ab wheel forward, keeping your arms straight and your body in a straight line from your knees to your shoulders.
- 04
Pause under control in the forward position and hold a static contraction for 1–3 seconds without letting your ribs flare or your lower back give out.
- 05
Roll the wheel back toward your knees by pulling with your abdominal muscles, maintaining core tension throughout the entire repetition.
How to get started at the gym
§ 03 · SisuLiftKneeling Stay Forward Wheel Rollout is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep the movement slow and stop before your lower back begins to arch. Think about pushing the wheel forward and pulling it back with your abdominal muscles rather than jerking with your hips.
This exercise effectively develops abdominal control and the ability to resist lower back hyperextension while maintaining the forward rolled position.
More exercises: Abs
§ 05 · Same muscles
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