The standing wheel rollout is an advanced core exercise that primarily targets the abdominal muscles, while also engaging the lower back and shoulders. It requires significant core strength, balance, and control to perform safely and effectively.
Also Works
Lower BackShoulders
How to Perform
1
Start by standing tall with your feet shoulder-width apart and the wheel roller in front of you.
2
Bend at your waist and slowly roll the wheel forward, keeping your back straight and your core engaged.
3
Continue rolling forward until you feel a stretch in your abs and your body is extended as far as possible.
4
Pause for a moment, then slowly roll the wheel back towards your body, returning to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Start with a narrow stance and roll out only as far as you can while maintaining a flat lower back.
•Brace your abs hard before rolling out, as if you're about to take a punch to the stomach.
•Pull the wheel back by engaging your abs and lats, not by bending at the hips.
Common Mistakes
•Letting the lower back sag into Hyperextension during the rollout, which can cause serious lower back pain.
•Rolling out too far beyond your current core strength, which collapses the form and strains the lower back.
•Using the hip flexors to pull back instead of the abdominals.