Exercise details
- Target muscles: Iliopsoas (Hip Flexors)
- Synergists: Latissimus Dorsi, Teres Major, Rhomboids, Sternal (Lower) Pectoralis Major, Pectoralis Minor, Posterior Deltoid, Tensor Fasciae Latae, Sartorius, Pectineus, Adductor Longus, Adductor Brevis
- Stabilizers (not highlighted): Rectus Abdominis, Obliques, Erector Spinae, Rectus Femoris, Triceps Brachii, Clavicular (Upper) Pectoralis Major, Wrist Flexors
- Mechanics: Compound
- Force: Pull
Starting position
- Kneel on the floor holding both handles of the wheel using a pronated (overhand) grip.
- Place the wheel in front of your knees and lean over it so that it supports your upper body.
- Straighten your lower back. You must maintain a straight lower back when you roll out. Your lower back must not sag.
Execution
- Inhale as you gently roll out for as far as you can hold a straight lower back.
- Exhale as you reverse the motion and roll back to the starting position.
Comments and tips
- Keep your arms almost straight.
- Initially, you may not be able to roll out very far without your lower back sagging. That’s fine. As you keep practicing, you will be able to roll out increasingly farther.
- The wheel rollout exercise is a little advanced. To build yourself up to it, you can start with the plank and graduate to the wheel rollout when ready. You can also make the exercise easier by performing it up an inclined surface.
- To make the wheel rollout more difficult, wear a weighted vest or perform it standing.
- If you don’t have a wheel, you can use an exercise ball or a barbell.
- The wheel rollout is not an ab exercise because there is often either very little or no waist flexion. Most of the movement is in your hips and shoulders. Your abs and obliques usually only act as stabilizers. They contract isometrically to stabilize your waist.
