Strength Training · Bodybuilding · Calisthenics
Ab Wheel Rollout
The ab wheel rollout is a kneeling core exercise that trains your abs to resist lower-back arching as you roll forward and pull yourself back.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min
How to do it
- Kneel on a mat with the wheel on the floor directly beneath your shoulders.
- Grasp the handles with your elbows nearly straight.
- Roll the wheel forward, letting your hips lower with your torso.
- Pull the wheel back to the starting kneeling position.
Form cues
- Keep your ribs down.
- Squeeze your glutes.
- Breathe out as you return.
Common mistakes
- Lower back saggingGently tuck your pelvis to keep your lower back from arching.
- Sitting back to returnBring your chest and hips back together rather than leading with your hips.
- Rushing the rolloutUse a slow, controlled pace in both directions instead of relying on momentum.
Safety
Rolling farther than you can control increases strain on your lower back and shoulders. Fatigue can also cause your arms to give way, letting your upper body fall toward the floor.
- Start with a short rollout toward a wall that limits the wheel's travel.
- Check that the wheel rolls smoothly on a level, nonslip surface.
- End the set when you cannot control the return.
- Stop if you feel back or shoulder pain rather than muscular effort.
If you have ongoing back or shoulder symptoms, ask a physiotherapist about a suitable starting range or an easier alternative.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Ab Wheel
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 5–10 reps
- Rest
- 1 min
Increase your rollout distance gradually before adding more repetitions.