Perfect Form: The Ab Wheel

Perfect Form: The Ab Wheel

Do you want awesome looking abs? Do you want to end back pain or perform your best? Today we’ll teach you perfect form on the Ab Wheel, which will help you reach all of those goals and more.


Let’s start with a quick anatomy refresher.So our abs work two main ways: The first is flexing the lumbar spine, such as crunches and reverse crunches. The second is creating stability through the mid-section so you DON’T get excessive movement during squats, golf swings, or anything in sports or everyday life.

This second function of the abs leads to the popular saying of strengthening the “core” muscles.

One of our favorite exercises to target the abs (aka the anterior core) is through ab wheel progressions.


Check out the video below to see how we coach them.

Perfect Form: The Ab Wheel



Drop to your knees and hold the wheel with your hands below your shoulders. Start in a slightly rounded position in the lower back. Brace(or tighten)your abs and raise your arms up as your hips pull toward to ground. Go until you’re about to lose tension in the abs and hold that position for the desired number of seconds. Return the hands to the initial position under your shoulders. Repeat until the desired number of reps have been met. Maintain tension on the abs at all times.

Here is our recommended progression:

Level 1: 3 sets, 10 reps, hold 1 second at the end

Level 2: 3 sets, 10 reps, hold 2 seconds at the end

Level 3: 3 sets, 10 reps, hold 3 seconds at the end

Level 4: 3 sets, 10 reps, hold 4 seconds at the end

Once you reach that stage you can maintain by cycling them in your program or just crush squats, deadlifts and more to maintain this strength.


If you want to learn how to perfect your form on every exercise, then click “Request More Information” below or check out our Group Personal Training program for more information.

About the Author: Marshall Ray

Marshall Ray is a Certified Strength and Conditioning Specialist (CSCS), Level 2 Poliquin International Certified Strength Coach (PICP), Biosignature Practitioner and a certified Precision Nutrition Coach (Pn1). He is the founder of Faster Fitness and co-founder of Femme Fit. He's passionate about building a community of people who love fitness and taking control of their health.