Kneel with an ab wheel or loaded barbell under your shoulders. Roll forward as far as you can while keeping your ribs down and lower back flat, then pull yourself back by drawing your hips towards your hands.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 sets of 5 to 8 reps, going only as far as you can hold your back flat.
Aching in the lower back during or after means you rolled past your control, so shorten the range or stop the set. The wheel also runs away from you under fatigue: pad the knees and roll towards a wall as a physical stop while you learn the range.
Sources support the educational description; they do not establish that this exercise is suitable for you.
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5
No variation is labeled clinically validated.