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Ab Wheel Rollout exercise guide showing 4 movement steps using ab wheel
Ab Wheel Rollout exercise guide showing 4 movement steps using ab wheel
Abs4 steps•6s movement guide

Ab Wheel Rollout exercise image and instructions

See how to do Ab Wheel Rollout in a clear 4-step exercise image with concise instructions. Focus: serratus anterior using ab wheel.

#abwheel#abs&core#bilateral#corestabilizers#equipment#hipflexors#isolation#kneelingwithhandsontheabwheel#repetition#serratusanterior
Read the detailed Ab Wheel Rollout tutorial →

Short instructions

How to do Ab Wheel Rollout

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Kneel on a pad with the ab wheel below the shoulders, grip both handles, lightly tuck the pelvis, brace the abdomen, and keep the hips and shoulders connected.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Lower under control

    Inhale and roll the wheel forward by opening the shoulders and hips together while keeping the ribs controlled and the lower back from sagging.

    Breathing: Inhale through the controlled return.

  3. 3

    Control the end position

    Stop at the longest position where the trunk remains braced, the shoulders stay active, and the movement is pain-free.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Drive back to the finish

    Exhale and pull the wheel back toward the knees using the abdominals and shoulders without sharply sitting the hips back first.

    Breathing: Exhale through the effort.

Setup and safety note: Use the declared Ab Wheel Rollout setup, maintain controlled joint alignment, and stop if the movement causes pain.

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