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Ab Wheel Rollout
PullCompoundRoue abdominaleIntermediate
Muscles worked
Front
Back
AbdominalsShoulders
Instructions
- 1Hold the Ab Roller with both hands and kneel on the floor.
- 2Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
- 3Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
- 4After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.
About Ab Wheel Rollout
The ab wheel rollout is a demanding compound movement that loads the abs under anti-extension tension throughout the roll-out. The shoulders assist as stabilizers. It suits intermediate lifters who can already hold a rock-solid plank.
check_circleBenefits
- check_circleIntensely strengthens the deep abs by resisting lumbar extension
- check_circleBuilds trunk stability that carries over to squats and deadlifts
- check_circleRecruits the shoulders and lats as upper-body stabilizers
lightbulbExecution tips
- lightbulbKeep a slight posterior pelvic tilt and abs braced from start to finish
- lightbulbRoll out only as far as you can without arching the lower back
- lightbulbPull back by contracting the abs, not by yanking with the arms
- lightbulbMaster the kneeling version before attempting the standing rollout
warningCommon mistakes
- warningArching the lower back at full extension, which strains the lumbar spine
- warningRolling out too far too soon out of overconfidence
- warningPulling with the shoulders and hips instead of the core
- warningLetting the pelvis sag instead of keeping it tucked
helpFrequently asked questions
Is the ab wheel suitable for beginners?expand_more
Not really: you should hold a strict plank first. Start with partial kneeling rollouts.
How many reps should I do?expand_more
Aim for 3 sets of 6 to 12 controlled reps, prioritizing quality over range.
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