Advanced exercise
Weighted Ab Wheel
Technique
How to perform Weighted Ab Wheel
- Kneel on the floor with your knees hip-width apart, gripping the ab wheel handles and wearing a weight vest or holding a plate on your back for added resistance.
- Engage your core, squeeze your glutes, and position the wheel directly beneath your shoulders with elbows locked.
- Inhale as you slowly roll the wheel forward, extending your hips and arms while keeping your back flat and core tight.
- Continue reaching until your torso is just above the floor or as far as you can control without letting your lower back sag.
- Exhale as you contract your core and pull the wheel back toward your knees, reversing the motion until your shoulders are over the wheel and hips are stacked.
- Repeat for the prescribed repetitions.
Programming relevance
Muscles involved
Primary targets: Rectus Abdominis.
MuscleScoreRole
Calisthenics graph
Progression relationships
These relationships describe graph position, not personal readiness.