Hips shift with the lateral roll
The hips must stay fixed; lateral movement should come only from the arms.
Overactive muscles
TFLQuadratus lumborum
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Core · Core
Ab Wheel Lateral Roll
Coaching cues
- Kneel; rollout straight; at full extension roll the wheel laterally to one side
- Return to center; roll to the opposite side; pull back in
- The lateral movement from a fully extended position maximizes oblique demand
- Slow and deliberate — rushing removes the anti-rotation stimulus
Common faults 2
Back sags on the lateral reach
Extended lateral position is the most demanding; reduce the reach if form breaks.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗