Hips drop the instant the hands release
The core must maintain the plank with no hand support at all.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Ab Wheel Rollout to Superman Hold
Coaching cues
- Roll to full extension; at the bottom release one or both arms and lift them overhead
- Hold the superman position for 2 to 3 seconds on the wheel
- Return the hands; pull back in with full control
- The hardest standard ab wheel variation — requires full anti-extension strength
Common faults 2
Only one arm released — afraid to do both
Build to both arms; practice the hold with one arm first then progress.
Overactive muscles
Latissimus dorsiUpper trapezius
Corrective work
Foam RollLats↗StretchLevator scapulae stretch↗