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The standard kneeling rollout is the first exercise to master before you try it standing, which is the ultimate test. It teaches you how to resist extension as the lever of your body gets longer as the hands go out overhead.

The main focus is to make sure that your hips don't tip anteriorly and the lower back isn't hyperextending, especially during the transition point when your hands are the furthest overhead. When you can comfortably complete 3 sets of 15-20 rollouts without any pain or "working" sensation of your lower back, you're good to go. – Kyle Arsenault

This intense and effective exercise targets rotary stability, anti-extension, shoulder stability, postural alignment, motor control, symmetry, balance, and overall core strength. There's little if any room for error on this movement as it'll expose any weakness or neuromuscular deficiency anywhere in the body as it'll be difficult, if not impossible, to maintain balance and control. It's also a great way to warm-up the body before crushing heavy loads on compound movements as it's very effective for reinforcing rigid posture and spinal alignment. Try keeping a straight line from hand to foot with very little rotation in the torso. Start off by having your forearm on the floor and then eventually progress to having your hand on the ground as this requires even greater stability. Elevating the feet as shown here further increases the difficulty on the core and shoulder stabilizers. – Dr. Joel Seedman

This exercise will place you in position most similar to the standing ab wheel rollout. Not only will the plank walkout challenge you to prevent extension of the lower back and anterior tilt of the hips, but it'll also challenge you to prevent rotation around the hips. This helps to further solidify the core strength necessary to safely and efficiently complete the standing rollout.

Walk your hands out overhead to the furthest point possible without allowing the hip to anteriorly tilt or the lower back to hyperextend. Transition back to the push-up position, also focusing on preventing the hips from rotating or swiveling. When you can complete 3 sets of 8-10 reps you've mastered the movement. – Kyle Arsenault