Wheel Rollout (Core, Hip flexors)

The wheel rollout is a very effective exercise for the core muscles and hip flexors which is great for increasing strength, balance, and stabilization. Now, this exercise is suited more for people with intermediate strength levels but it’s a great exercise for strength progression too.

So, just performing the exercise with a shorter range of motion can help to build core and hip flexor strength making it an ideal movement for this purpose. The wheel rollout is used by athletes and gym goers around the world because of its effectiveness and function.

In This Exercise

• Target Muscle Groups: Rectus Abdominis, Obliques, Iliopsoas (Hip Flexors)
• Type: Strength
• Mechanics: Compound
• Equipment: Ab wheel
• Difficulty: Intermediate

Exercise Instructions

1. Position yourself on your knees while holding the ab wheel with both hands.
2. Then, roll the wheel out on the floor and extend your torso forward until you’re almost fully extended. Keep your back rounded and not arched. Do not overextend your body during the rollout and keep your core tight and contracted. Inhale during this portion of the exercise.
3. Now, roll the wheel back up while exhaling. Contract your abs and keep your back rounded.
4. Repeat for the desired number of reps.

Variations & Tips:

• Always keep your back rounded and not arched because the back extension is not the goal with this exercise.
• Rolling out too far can place stress on the lower back.
• Keep your core tight and contracted during the exercise.
• The wheel rollout works the core and hip flexors effectively which are muscles necessary for stabilization during weight training and daily activities.

Watch: How to do the wheel rollout

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