Ab Wheel Rollout
The ab wheel rollout is an advanced dynamic core exercise working the entire core.
Updated
Ab Wheel Rollout
The ab wheel rollout is an advanced dynamic core exercise working the entire core.
Muscles Involved
- Rectus abdominis : resists spinal extension
- Obliques : stabilize laterally
- Lats : assist the return
- Shoulders : stabilize the arms
Step-by-Step Instructions
Step 1 — Start
Kneeling, hands on wheel in front of shoulders.
Step 2 — Extension
Roll forward, arms and body extend. Keep abs contracted.
Step 3 — End point
Go as far as possible without arching the back.
Step 4 — Return
Pull the wheel back by contracting the abs. Do not bend at hips.
Sets and Reps
3 sets of 8-12 reps.
Common Mistakes
- Arched back : keep pelvis in posterior tilt
- Hip hinge on return : abs pull back, not hips
- Going too far : progress gradually
Safety Tips
Start with reduced range. The back must NEVER arch. If the lower back hurts, reduce the range.
Variations
- From feet : standing version, extremely advanced
- With barbell : barbell rollout
- On fitball : easier than the wheel
Who Is This Exercise For?
Intermediate to advanced. One of the most effective core exercises.