Kneeling Ab Wheel Rollout

A regressed version of the rollout to master anti-extension before attempting it standing; it limits the range to protect your lower back.

• Compound
• Bodyweight
• Beginner

How to do it

• From your knees, roll forward keeping your core braced
• Do not let your lower back arch
• Return by pulling with your abs, not with your hips

Sets, reps and tempo

Ranges: 8–15 reps · 1–2 RIR

Tempo: Roll out for 3 s, return under control

Common mistakes

• Arching your lower back as you extend
• Going further than you can control
• Pulling with your hips to return

Muscles worked

Primary

• Core / abs

Secondary

• Lats
• Triceps

Alternatives

• Ab Wheel Rollout
• Plank / Anti-Extension
• Dead Bug