Exercise library
Ab Wheel Rollout
The ab wheel rollout is a demanding core exercise that trains the abs to resist extension and stabilise the whole trunk.
Ab wheelCoreAdvanced
- Equipment
- Ab wheel
- Focus
- Core
- Level
- Advanced
- Suggested sets
- 3 sets of 6–12 reps.
- Muscles worked
- AbsObliquesLatsLower back
How to do it
- 1Kneel on a mat and grip the ab wheel with both hands directly under your shoulders.
- 2Brace your core and tuck your hips slightly so your lower back is flat.
- 3Roll the wheel forward, extending your body as far as you can control.
- 4Keep your abs tight and stop before your hips sag or your lower back arches.
- 5Pull the wheel back toward your knees using your core and repeat.
Tips & tricks
- Start with a small range and extend further only as you get stronger.
- Keep your arms relatively fixed so your core does the work, not your shoulders.
- Place a wall in front of you as a stopper while you learn the range.
Common mistakes
- Letting your lower back sag into an arch at full extension.
- Rolling out further than you can pull back under control.
- Pulling with your arms and hip flexors instead of bracing your abs.
