Roll out long, pull back tight, no sagging allowed.
Keep your hips tucked and back flat, never let your lower back dip.
The rollout is anti extension work: as the wheel travels forward and your body lengthens, your abs fight to stop your lower back from collapsing into an arch, then haul the wheel back in. That long lever position loads the entire front of your core far harder than any crunch. It is a strength move for your midsection, treat it like one.
Your hips are sagging and your lower back is taking the load. Tuck your pelvis, squeeze your glutes before you roll, and shorten the rollout to the distance where your back stays flat. Earn the longer range over weeks, not reps.
Cut the range. Roll out only as far as you can control, even if that is halfway, and build from there. Rolling toward a wall set a fixed distance away is a simple way to cap the range while you get stronger.
Same job, resisting extension, but the rollout is a moving version with a much longer lever, so it is significantly harder and keeps progressing after planks get easy. If you can plank cleanly for a minute, rollouts are the natural next step.
