SEQD EXERCISE GUIDE
How to do the
Kneeling Ab Wheel Rollout.
Kneeling Ab Wheel Rollout is a strength-training movement for abdominals, obliques and anterior core.
MUSCLESAbdominals, obliques and anterior core
EQUIPMENTAb wheel and floor space
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatable
LOGRecord it
NEXT TIMECompare it
HOW TO
Kneeling Ab Wheel Rollout technique.
Use a load and range you can control consistently.
- Kneel on a pad with the wheel under the shoulders and the hips slightly tucked.
- Brace the trunk and squeeze the glutes before moving.
- Roll the wheel forward while the body lengthens as one controlled unit.
- Go only as far as you can keep the lower back from sagging.
- Pull back to the start by bracing the abs and bringing the wheel under you.
WATCH THE MOVEMENT
See it in motion.
A short SEQD demonstration to pair with the technique cues above.
MUSCLES WORKED
Abdominals, obliques and anterior core.
Muscle contribution changes with setup, range, load and individual technique.
COMMON MISTAKES
Keep the rep consistent.
- Letting the lower back collapse into extension
- Sitting the hips back instead of lengthening the body
- Rolling farther than you can control
- Jerking the wheel back with momentum
PROGRESSION
Make the next session comparable.
Keep your setup and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →ALTERNATIVES
Other options.
- Kneeling Cable Crunch
- Plank
- Body Saw
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.