bodyweight core Activity intensity • Moderate ✓ knee safe ✓ wrist safe

Ab Wheel or Barbell Rollout

Primary Muscles: core, abs

Secondary Stabilisers: lats, anterior deltoid

DEFAULT REP RANGE

8-12 reps

INTERVAL REST TARGET

75s

DIFFICULTY

intermediate

Biomechanical Coaching Cues

Start on your knees with glutes squeezed and pelvis tucked into slight posterior tilt.
Roll forward only as far as you can maintain a braced, non-sagging lower back.
Pull back by driving the wheel into the floor with your lats and abs.

Same movement pattern