Band Assisted Wheel Rollout Exercise Guide
Exercise Profile
- Target
- Iliopsoas
- Equipment
- Band
- Body Part
- Waist
- Primary Muscle
- Iliopsoas
- Secondary Muscles
- Adductor Brevis, Rectus Abdominis, Tensor Fasciae Latae, Obliques, Teres Major, Pectoralis Major Sternal Head, Latissimus Dorsi, Adductor Longus, Deltoid Posterior, Sartorius, Pectineous
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Assisted wheel roll out
Visualised Target Muscle Groups
Front
Back
How to: Band Assisted Wheel Rollout
- Secure both ends of the resistance band to a sturdy anchor point.
- Kneel on the floor and grip the handles or hold the ends of the band.
- Engage your core and slowly roll forward while maintaining a straight line from your head to your knees.
- Roll out until you feel a stretch in your core but avoid straining your lower back.
- Slowly return to the starting position by engaging your core.
Common Mistakes
- Not engaging the core, which can lead to back pain.
- Rolling out too far too quickly, risking strain on the back.
- Allowing the hips to sag below the shoulders.
Modifications
- Perform the rollout with the knees on the ground for added support.
- Reduce the distance of the rollout to start and gradually extend as strength improves.
Tips
- Engage your core throughout the movement to prevent lower back strain.
- Make sure the band is securely anchored to avoid slippage.
- Gradually increase the range of motion as you build strength.
Band Assisted Wheel Rollout Alternatives
Tags
core
strength
waist
band
Iliopsoas
shoulders
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