Ab Wheel Rollout (From Feet, Standing Start)

CoreWheel

An advanced ab wheel variant performed from a standing bent-over position rather than kneeling, dramatically increasing the lever length and the anti-extension demand on the core throughout the full rollout.

Demo: Athlean-X

Sets

3

Reps

4-8

Rest

1:15

Contraindications

Only for lifters who have mastered from-knees rollout for 10+ clean reps.

Setup

Stand and bend at the hips holding the ab wheel on the floor in front of the feet.

Execution

  1. 1Brace hard before initiating the roll
  2. 2Roll the wheel out while hinging forward from a standing bent position
  3. 3Control the descent, resisting the pull into lumbar extension
  4. 4Roll only as far as control allows
  5. 5Pull back to standing using the abs and hip flexors together

Key cues

  • Full-body brace before the first inch of movement
  • Standing tall at the start, not a kneeling base
  • Resist the sag the entire way out
  • Control the return, don't just fall back

Common faults

  • Attempting this before mastering the from-knees version
  • Hips sagging dramatically at extension
  • Losing control on the way back up
  • Rounding the upper back excessively

Tweaks

  • Reduce range of motion for a regression
  • Perform against a wall to limit the bottom range initially
  • Combine with feet-elevated variation for extreme difficulty

Regressions

Ab Wheel Rollout (From Knees)

Muscles

Primary: Rectus Abdominis, Transverse Abdominis

Secondary: Lats, Shoulders, Hip Flexors, Glutes

Notes

ANTI-EXTENSION, advanced/elite progression of the ab wheel family.

Sources

Attribution: Athlean-X