Tip: Squeeze Your Glutes for Better Abs

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Tip: Squeeze Your Glutes for Better Abs

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<h2 class="article-detail">Contracting the glutes during ab-wheel rollouts works the core musculature harder and fires up the abs.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/bret-contreras">Bret Contreras</a> |</span> <span class="timeStamp3">11/01/15</span></div>
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<div class="articleLeadImage"><img alt="Ab-roller-squeeze-glutes" src="https://www.t-nation.com/system/publishing/articles/10003084/original/Ab-Roller-Squeeze-Glutes.jpg?1444505844"/>;
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<p>Rollouts from the kneeling position will work the core musculature even harder if you squeeze the glutes, which produces a slight posterior pelvic tilt and prevents the abdominal wall from being stretched during the exercise. This is important because the ab wheel rollout is an anti-extension core stability exercise that strengthens the spine's ability to resist hyperextension.</p>
<p>This exercise heavily activates the upper and lower rectus abdominis and the external and internal obliques. In fact, it's so effective that it can be dangerous if you jump right into it without proper progression. Get in a couple of bouts of RKC planks prior to starting ab wheel rollouts and don't go overboard on the volume. If you can do 20 rollouts while keeping a posterior pelvic tilt (glute squeeze) throughout the set, you're a badass.</p>
<p><iframe width="620" height="349" src="//www.youtube.com/embed/DA2QGI0NPWU?autoplay=0&rel=0" frameborder="0" allowfullscreen="">[embedded content]</iframe></p>
<h4><a href="https://www.t-nation.com/training/13-exercises-thatll-floor-you">Related:  13 Exercises That'll Floor You</a></h4>
<h4><a href="https://www.t-nation.com/training/is-your-ab-workout-making-you-look-fat">Related:  Is Your Ab Workout Making You Look Fat?</a></h4>
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<aside class="authorBio col-xs-12" readability="3.5294117647059"><a href="https://www.t-nation.com/all-articles/authors/bret-contreras"><img alt="Bret-contreras" class="pull-left" src="https://www.t-nation.com/system/publishing/authors/24/medium/Bret-Contreras.jpg?1441228842"/></a>;
<p><nobr>Bret Contreras</nobr></p>
<p class="bio">Bret Contreras is considered by many to be the world’s foremost expert on glute training. He has turbo-charged the fitness industry by introducing effective new exercises and training methods for optimal glute development.</p>
<h4><a href="https://twitter.com/bretcontreras"; target="_blank">Follow Bret Contreras on Twitter</a></h4>
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