How to do it
Lock your thighs vertical and squeeze your glutes the whole way out and back.
- 1
Kneel on the floor with a dumbbell in front of you.
- 2
Grip the dumbbell with both hands and maintain a neutral spine.
- 3
Slowly roll the dumbbell forward, extending your body as far as you can without arching your back.
- 4
Use your abs to pull the dumbbell back towards your knees and return to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your core engaged throughout the movement to protect your lower back and maximize the engagement of your abs.
Common mistakes
- ✕Rolling so far that the lower back sags
- ✕Yanking the dumbbell back with the arms
- ✕Hiking the hips up on the return