Hips drop during the pull-back
The plank must be maintained even as the wheel returns; hips dropping means core fatigue.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Ab Wheel Reverse Roll
Coaching cues
- Start in the fully extended position; pull the wheel back toward the knees using the lats and abs
- A concentric-only variation — partner or pulley returns you to the extended start
- Focus all effort on the pull-back; the hardest position becomes the work
- Trains the concentric phase separately from the eccentric rollout
Common faults 2
Using momentum to swing the wheel back
A hip snap shortcuts the lat and ab pull; the movement must be muscle-driven.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗