One-Arm Straight-Leg Ab Wheel

Technique

How to perform One-Arm Straight-Leg Ab Wheel

1. Stand with your feet hip-width apart and grip the ab wheel handle in your right hand while placing your left hand behind your back.
2. Hinge at the hips and set the wheel on the floor directly beneath your shoulder, keeping your right elbow locked and shoulders square.
3. Engage your core, glutes, and quads, then inhale as you roll the wheel forward, extending your body into a straight line without letting your torso twist.
4. Continue rolling until your chest is just above the floor or as far as you can control without allowing your hips to sag.
5. Exhale as you contract your abs and lats to pull the wheel back toward your feet, returning to the upright position with your arm still straight.
6. Switch hands and perform the rollout on the opposite side.
7. Repeat for the prescribed repetitions.

Recommended external demonstration

Watch One-Arm Straight-Leg Ab Wheel

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.