SHIFT Fit
Ab wheel kneeling rollout
Ab wheel kneeling rollout: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Kneel holding wheel beneath shoulders.
- Roll forwards only within controlled trunk range. Do not allow the lower back to sag. Pull the wheel back under your shoulders with control, keeping your trunk steady.
- 2 sets × 4 reps; 60s rest between sets. Use a smooth, controlled pace. Finish with at least 2 comfortable repetitions in reserve. Do not allow the lower back to sag. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- mat
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| advanced | 2 sets × 4 reps; 60s rest between sets. | mat, full gym |
| advanced | 2 sets × 6 reps; 60s rest between sets. | mat, full gym |
| advanced | 3 sets × 6 reps; 75s rest between sets. | mat, full gym |
| advanced | 2 sets × 5 reps; 75s rest between sets. | mat, full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Arching or sagging the lower back; holding the breath; moving the limbs faster than the trunk can stay controlled. Exercise check: Do not allow the lower back to sag.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.