One-Arm Straight-Leg Ab Wheel

Recommended external demonstration

Watch One-Arm Straight-Leg Ab Wheel

Ab Wheel Rollout | Hardest challenge in the world

Technique

How to perform One-Arm Straight-Leg Ab Wheel

1. Place an ab wheel with a usable one-handed grip in front of your feet, then hinge down and grasp it with one hand.
2. Keep both feet about hip-width apart, the knees straight and the free hand clear of the floor and wheel.
3. Start with the wheel beneath the working shoulder, the elbow straight and the trunk braced.
4. Roll forward under control, extending your body while resisting torso twisting and lower-back sagging.
5. Continue into a long reach only as far as you can maintain the position and reverse the wheel's travel.
6. Keep the working elbow straight as you pull the wheel back toward your feet, letting the hips rise as it comes close.
7. Once the wheel is back near your feet, reset your stance or stand before another repetition.
8. Change hands to perform the same controlled rollout on the other side.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.