Exercise Guide
Ab Wheel Rollout
Rolling a wheel out in front of you and dragging it back. One of the hardest things you can ask the abs to do: resist the spine extending under a long lever.
IntermediateStrengthStaticCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Core
Equipment
Other
Difficulty
Intermediate
Category
Strength
Force
Static
Mechanic
Compound
Secondary Muscles
ShouldersLats
How to Perform
- 1
Kneel on a mat and grip the wheel with both hands directly under your shoulders.
- 2
Brace your core and tuck your pelvis so your lower back is flat.
- 3
Roll the wheel forward, letting your body extend, and stop before your hips sag or your back arches.
- 4
Pull the wheel back underneath you using your abs rather than your hips.
Tips
- ★Your range is however far you can go with a flat lower back - not however far you can reach.
- ★Roll toward a wall and inch it further away as you get stronger; it stops you overshooting.