Ab Rollout
Auto DetectedAb wheel exercise that targets the rectus abdominis and lats to build core anti-extension strength; commonly scaled by adjusting range of motion.
About Exercise
Equipment
AB Wheel
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Lats, Shoulders, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques, Internal Obliques
Lower Back
6/10Erector Spinae
Lats
5/10Shoulders
4/10Anterior Delts
Glutes
3/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Kneel on a mat with the ab wheel beneath your shoulders. Grip handles firmly, round your upper back slightly, and tuck your pelvis to engage the core.
- Brace core and tuck hips to flatten lower back.
- Roll forward slowly, keeping arms straight and core tight.
- Stop before lower back arches or hips sag.
- Pause briefly at the point of maximum tension.
- Pull the wheel back using your abs and lats.
- Return to the starting position with control.
Coaching Tips
Form Cues
- Tuck your tailbone
- Ribs down
- Keep arms straight
- Pull through the lats
- Chin tucked
Breathing
Inhale deeply as you roll out; exhale forcefully as you contract the abs to pull back.
Tempo
3-1-1
Range of Motion
Extend as far as possible while maintaining a neutral spine; stop immediately if the lower back begins to arch.
Safety
Safety Notes
- Stop immediately if you feel pain in the lower back
- Keep glutes squeezed to protect the spine
- Limit range of motion if you cannot maintain a neutral spine
Spotting
No spotter needed; perform in a controlled environment.
Common Mistakes
- Arching the lower back
- Leading with hips on return
- Bending elbows
- Looking up/craning neck
- Moving too fast
When to Avoid
- Lower back injury
- Shoulder impingement
Flexibility Needed
- Shoulder flexion to 160 degrees
- Ankle dorsiflexion for kneeling
Build Up First
- Proficient plank hold
- Core bracing technique
Also known as
Ab Wheel Rollout, Kneeling Rollout, Ab Roller, Wheel Rollout
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