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Exercise guide
Ab Wheel Rollout
A core exercise rolling a wheel forward and back, training anti-extension of the spine.
What this exercise works
- Muscles
- rectus abdominis · transverse abdominis · anterior deltoid · latissimus dorsi · obliques · serratus anterior
- Goals
- hypertrophy · strength
- Equipment
- Ab wheel
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Kneel on the floor and grip the ab wheel handles shoulder-width.
- Brace the core hard so the lower back stays neutral.
- Roll the wheel slowly forward, extending the body as far as you can control.
- Stop before the hips sag or the back arches.
- Pull the wheel back to the knees by contracting the abs.
Technique cues and common mistakes
- Brace the core before each rep — do not let the lower back arch.
- Build range gradually, stopping short of any hip sag.
- Drop to a wall stop if you cannot control the bottom.