Ab Wheel Rollout
A challenging core exercise using a small wheel to roll the body forward and back, demanding significant core control to prevent the lower back from sagging.
Equipment: bodyweight
How to do it
- 1Kneel on the floor holding the ab wheel with both hands, positioned under your shoulders.
- 2Brace your core and slowly roll the wheel forward, extending your body as far as you can control.
- 3Stop before your lower back begins to sag or arch.
- 4Reverse the motion, pulling the wheel back toward your knees using your core.
Common mistakes
- Rolling out further than the core can control, causing the lower back to collapse into an arch.
- Using the arms and shoulders to muscle the wheel back instead of driving the motion from the core.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Ab Wheel Rollout safe for beginners?
The Ab Wheel Rollout is tagged advanced, meaning it generally works best once you already have some core training experience. If you're new to training, the Hanging Leg Raise builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Hanging Leg RaiseWhat muscles does the Ab Wheel Rollout work?
The primary mover is your core. As a core movement, it also involves your hip flexors and lower-back stabilizers.
How do I make the Ab Wheel Rollout harder as I get stronger?
Add reps until you reach the top of a challenging range, and slow down the lowering portion to make each rep harder. Once you can do well beyond 15-20 good reps, a harder variation or added load (a weighted vest, a loaded backpack, or a dumbbell) will keep progress going better than piling on more reps.
Related exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.