Abs · Other
Ab Wheel Rollout
The ab wheel rollout is an advanced anti-extension movement designed to strengthen the rectus abdominis, deep core stabilizers, and latissimus dorsi. It is best suited for experienced lifters and fits effectively into the core or accessory segment of a strength workout.
- Equipment
- Other
- Type
- Strength
- Animation
- Women
How to do it
- Kneel on the floor and grip the ab wheel handles with both hands.
- Position the wheel directly under your shoulders with your arms extended.
- Slowly roll the wheel forward, extending your body into a plank position.
- Keep your core tight and avoid letting your hips sag or back arch excessively.
- Roll back to the starting position by engaging your abs and pulling the wheel toward your knees.
Common mistakes
- Allowing the lower back to sag during the rollout places dangerous shear stress on the lumbar spine and removes tension from the abs.
- Bending your arms at the elbows turns the exercise into a triceps movement and reduces abdominal recruitment.
- Initiating the return by pushing the hips backward first relieves tension from the core and relies on the hip flexors.
- Rolling out too far before establishing baseline core strength compromises shoulder stability and posture.
Tips
- Maintain a slight posterior pelvic tilt and keep your glutes tightly contracted throughout the entire rep.
- Roll out toward a wall or sturdy barrier to safely limit the range of motion while building strength.
- Start the backward motion by pulling strictly through your abs rather than yanking the handles with your arms.
Sets and reps
Perform 3 to 4 sets of 6 to 10 controlled repetitions, focusing on a slow tempo and taking 60 to 90 seconds of rest between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the ab wheel rollout safe for your lower back?
It is safe provided your core maintains sufficient tension to prevent lumbar hyperextension. If you experience lower back pain, stop the exercise immediately and consult a healthcare specialist.
What can replace the ab wheel rollout if you do not have the equipment?
You can replicate the movement pattern using floor sliders or a towel on a slick surface, a loaded barbell with round plates, or walkout planks.
