Ab Coaster
Ab Coaster machine exercise that targets the rectus abdominis and obliques to build core strength; commonly scaled by adding plates.
About Exercise
Equipment
AB Coaster Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs
Secondary Muscles
Hip Flexors
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis
Obliques
7/10External Obliques, Internal Obliques
Hip Flexors
4/10Iliopsoas
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Kneel on the carriage with shins flat and feet hooked under the pads. Grip the handles firmly and lean forward slightly to engage the core.
- Brace your core and pull your knees toward your chest along the track.
- Contract the abs forcefully at the top of the movement.
- Lower the carriage back to the starting position under control.
- Avoid letting the weight stack slam at the bottom.
Coaching Tips
Form Cues
- Knees to chest
- Round the spine
- Control the drop
- Focus on abs
Breathing
Exhale as you pull your knees up; inhale as you lower back down.
Tempo
2-1-2
Range of Motion
Full extension at the bottom without arching the back, to full flexion at the top.
Safety
Safety Notes
- Keep hands on handles
- Start with low weight
- Stop if back pain occurs
Spotting
Not recommended; use safeties or lower weight.
Common Mistakes
- Using momentum
- Pulling with arms
- Arching lower back
- Moving too fast
When to Avoid
- Acute lower back pain
- Neck injuries
- Hernias
Flexibility Needed
- Adequate hip flexion
- Shoulder stability for gripping
Build Up First
- Basic core engagement awareness
- Familiarity with kneeling posture
Also known as
Kneeling Ab Machine, Core Glider, Plate Loaded Ab Machine
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