Core · Abs · Bodyweight
Ab Wheel Rollout
The ab wheel rollout is rolling a small wheel forward from the knees until the body is nearly straight, then pulling it back. The abs work hard to stop the lower back from sagging, which makes it one of the toughest and most effective core exercises.
How to
Bodyweight- 1 Kneel with hands on the wheel.
- 2 Roll forward as far as you can control.
- 3 Pull back using the abs.
Tips
- Tuck the pelvis before you roll out and keep it tucked.
- Roll only as far as the lower back stays flat.
- Rolling toward a wall limits the distance while you build strength.
Common mistakes
- Letting the lower back sag at the far point.
- Pulling back with the hips first.
- Going too far on the first sessions.
Muscles worked
Main
- Abs (rectus abdominis)
Also working
- Obliques
- Lats
- Shoulders
- Hip flexors
Breathing and bracing
Breathe in as you roll out, and breathe out as you pull the wheel back.
Sets and reps
- Core strength
- 3 sets of 5–12 reps, 1.5 min rest
- Getting started
- Roll toward a wall so it stops the wheel after a short distance
Setup
- 1 Kneel on a mat with the ab wheel on the floor under the shoulders.
- 2 Grip the handles with straight arms.
- 3 Tuck the pelvis slightly and brace the abs.
Technique in detail
- Roll the wheel forward, letting the hips and shoulders move forward together.
- Go only as far as you can keep the lower back from sagging.
- Pull the wheel back toward the knees with the abs, arms straight.
- Do not let the hips shoot back first on the way in.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
How far should I roll out?
As far as the lower back stays flat. Increase the range a little each week.
It hurts my lower back. What should I change?
You are going too far. Shorten the range, tuck the pelvis more, or start with planks.
What comes after kneeling rollouts?
Standing rollouts, which are very hard; most people stay with the kneeling version.
Log it in Volu(me)
Add Ab Wheel Rollout to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.