Vidéos
Instructions
- Kneel on the floor with the ab wheel in front of you, gripping the handles firmly.
- Engage your core and slowly roll the wheel forward, extending your arms and torso.
- Lower your body as far as your core strength allows without touching the floor.
- Pause briefly at the end range without sagging your hips or arching your back.
- Contract your abs to roll the wheel back to the starting position.
Technical Tips
- Keep your spine neutral and avoid lumbar hyperextension.
- Do not let your hips sag during the rollout phase.
- Move in a slow and controlled manner to maintain tension on the core.
- Limit range of motion to your current strength and mobility.
Breathing Tips
- Inhale as you roll the wheel forward.
- Exhale forcefully as you contract your core and return to the start.
Restrictions médicales
- Lower back pain or lumbar disc issues
- Abdominal hernia or recent abdominal surgery
- Shoulder instability or rotator cuff injury
- Knee pain or pre-existing patellar conditions
Is the ab wheel on knees effective for abs?
Yes, the ab wheel on knees is highly effective for targeting the abdominal muscles, especially the rectus abdominis and deep stabilizers like the transverse abdominis.
Can beginners do the ab wheel on knees?
Yes, the kneeling ab wheel rollout is beginner-friendly compared to the standing version, but it still requires basic core strength and control to perform safely.
What muscles does the ab wheel on knees work?
The ab wheel on knees primarily works the abs, with secondary activation in the obliques, lower back, lats, shoulders, and triceps.
How far should I roll out with the ab wheel?
Roll out only as far as you can while maintaining a neutral spine and strong core engagement. Stop if you feel your back arching or hips sagging.
Is the ab wheel on knees better than planks?
The ab wheel on knees provides dynamic resistance and range of motion, making it more challenging than static planks for core strength and endurance development.
Description
The Ab Wheel on Knees is an effective core strengthening exercise that primarily targets the abdominal muscles while also engaging the lower back, shoulders, and stabilizers. Performed from a kneeling position, this movement involves rolling an ab wheel forward and back to challenge the core’s ability to resist spinal extension. By maintaining a rigid torso throughout the motion, users develop deep core stability and enhanced motor control. The kneeling variation is a safer, more accessible alternative to the standing rollout, making it suitable for individuals building foundational strength. This controlled, bodyweight-based movement improves core endurance, posture, and functional strength, making it a valuable addition to bodybuilding, fitness, and athletic conditioning programs. Its minimal equipment requirement makes it ideal for home workouts and gym routines alike.