Abs · Other
Wheel Rollout
The wheel rollout is a demanding anti-extension core exercise that builds strength in the rectus abdominis, lats, and shoulder stabilizers. It is best suited for intermediate and advanced lifters and fits well near the end of a strength session or within a dedicated core block.
- Muscles
- Abs
- Equipment
- Other
- Type
- Strength
- Animation
- Men and women
How to do it
- Kneel on the ground holding an ab wheel with both hands.
- Position the wheel on the ground in front of you.
- Roll the wheel forward by extending your arms and lowering your body towards the ground.
- Keep your core engaged and back straight.
- Pull the wheel back towards you by contracting your abs.
Common mistakes
- Arching the lower back: hyperextending the lumbar spine shifts dangerous stress onto the vertebrae and takes tension off the abs.
- Leading the return with the hips: sitting back toward the heels before flexing the core turns the exercise into a hip-flexor pull.
- Bending the elbows excessively: flexing the arms shifts the mechanical load away from the core and onto the triceps.
Tips
- Keep a slight posterior pelvic tilt and actively brace your glutes and core throughout the entire range of motion.
- Increase your rollout distance gradually, rolling forward only as far as you can maintain a rigid, neutral spine.
- Roll the wheel against a wall to set an artificial stop point while mastering the bottom turnaround.
Sets and reps
Perform 3 to 4 sets of 6 to 10 controlled repetitions focusing on tempo rather than speed. Rest 60 to 90 seconds between sets to allow stabilizing muscles to recover.
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 the lower back?
It is safe provided your core remains braced and your hips do not sag; if you feel sharp pain in your lower back, stop immediately and consult a healthcare provider.
What can substitute for an ab wheel?
You can replicate the exact mechanics using a loaded barbell with round plates, sliding furniture movers under your hands on carpet, or walking out into an extended plank.
