Core · Bodyweight
Kneeling Stay Forward Wheel Rollout
How to do the kneeling stay forward wheel rollout, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Kneel on a pad holding an ab wheel under your shoulders. Brace your core and roll the wheel forward, extending your body as far as you can control without letting your hips drop. Pause at the stretched position, then pull back to the start.
- 1Feel your abs lengthen and fight to control the rollout
- 2Keep your hips tucked and ribs down the whole time
- 3Pull through your lats and core to return to the start
Common mistakes
- Don't let your lower back arch or hips sag at full reach
- Avoid rolling out farther than you can pull back
- Don't let your shoulders shrug up toward your ears
Muscles worked
The kneeling stay forward wheel rollout mainly works the lower abs and upper abs, with the lats, obliques, lower back, glutes, and hip flexors assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- LatsSupport
- ObliquesSupport
- Lower BackSupport
- GlutesSupport
- Hip FlexorsSupport
- TricepsMinor
- ForearmsMinor
- QuadsMinor
- Front DeltsMinor
Kovo programs the kneeling stay forward wheel rollout for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.