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Ab Wheel Knee Tucks

AdvancedStrengthTier T3

Start in a high plank with both feet in the cradles of an ab wheel. Pull both knees toward the chest so the wheel rolls in, then extend the legs back.

Targets: Hip
Muscles: Transverse Abdominis, Rectus Abdominis, Hip Flexors

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • ab wheel

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set both feet into the wheel's foot cradles.
  • Take a plank position with the hands on the floor.
  1. She holds a high plank with both feet set into the ab wheel's foot cradles under her hips, hands planted on the floor, body in one line.

    Step 1 of 5

    Set both feet into the wheel's foot cradles and take a plank position.

  2. She is pulling both knees toward her chest, the wheel rolling in under her hips, her arms still straight.

    Step 2 of 5

    Pull the knees toward the chest.

  3. She holds the deepest tuck: both knees drawn in at her chest, the wheel rolled fully in under her, arms straight.

    Step 3 of 5

    Draw the knees fully in at the chest.

  4. She has rolled the wheel back out to the high plank: legs straight, feet still in the cradles, body in one line for the next rep.

    Step 4 of 5

    Extend the legs and roll back to the plank.

  5. She holds a high plank with both feet set into the ab wheel's foot cradles under her hips, hands planted on the floor, body in one line.

    Step 5 of 5

    Set both feet into the wheel's foot cradles and take a plank position.

Safety Information

Keep the chest lifted and push through the midfoot and heel. Keep the knees tracking in line with the toes through the tuck. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.