1
Start in a kneeling position on the ground with both knees hip-width apart, torso upright, hands holding an ab wheel or slider directly beneath shoulders, core engaged, and neutral spine alignment.
2
Grip the ab wheel firmly or position hands on sliders. Ensure knees are stable on the ground with hips directly above knees. Brace core and maintain neutral head position looking slightly downward.
3
Roll or extend the ab wheel forward by walking hands forward while maintaining a straight body line from knees to head. Lower torso toward the ground in a controlled manner, feeling tension build in the core and hips. Stop before full extension or loss of form.
4
Drive hips forward and contract glutes powerfully to return to the starting kneeling position. Use hip extension and glute activation to pull the wheel/slider back toward knees. Maintain rigid core throughout entire return movement.