Standing Wheel Rollout

How to Perform the Standing Wheel Rollout

Stand with your feet shoulder-width apart holding an ab wheel on the floor in front of you, hinging at the hips.
Brace your core tightly and establish a slight posterior pelvic tilt.
Begin rolling the wheel forward, extending your arms and lowering your body toward the floor.
Keep your back flat and avoid any sagging or hyperextension in the lumbar spine as you extend.
Roll out as far as you can while maintaining tension in your core, ideally until your body is nearly parallel to the floor.
Reverse the movement by powerfully contracting your abs and pulling the wheel back toward your feet.
Return to the starting hinged position and reset your bracing before the next rep.

Allowing the lower back to collapse and hyperextend

Maintain a posterior pelvic tilt and engage your abs throughout the entire range of motion.

Only extending partially due to lack of control

Progress gradually by increasing range of motion over weeks; if you cannot control the movement, continue training kneeling rollouts.

Using excessive arm pulling instead of core contraction to return

Focus on contracting your abs to initiate the return; your arms assist but should not be the primary movers.

●Master the kneeling wheel rollout with full extension before attempting the standing version.
●Start with a wall as a depth limiter, gradually increasing the distance over time.
●Exhale forcefully as you pull back to enhance abdominal contraction.

Strength

4-5 sets of 1-5 reps

Hypertrophy

3-4 sets of 5-8 reps

Endurance

2-3 sets of 8-12 reps

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