Ab Rollout
Auto DetectedKneeling ab wheel rollout that targets rectus abdominis and obliques to build core anti-extension strength and stability; progressed by increasing rollout distance or standing position.
About Exercise
Equipment
AB Wheel
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Lats, Shoulders, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques, Internal Obliques
Lower Back
6/10Erector Spinae
Lats
5/10Shoulders
4/10Anterior Delts
Glutes
3/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Kneel on a mat with ab wheel in front. Grip handles shoulder-width, align shoulders over hands, brace core with slight pelvic tuck.
- Brace core and tuck pelvis slightly.
- Roll wheel forward slowly, extending arms straight while keeping body rigid from head to knees.
- Extend until abs tense without lower back arch.
- Pause briefly at end range.
- Pull wheel back using core and lats, maintaining neutral spine.
- Return to start with shoulders over hands.
Coaching Tips
Form Cues
- Tuck hips under
- Keep body straight
- Brace abs hard
- No back arch
- Drive return with core
Breathing
Inhale as you roll out, exhale as you pull back while bracing core throughout.
Tempo
3-1-2
Range of Motion
Roll out to where low back stays neutral or slightly rounded; full extension when body forms straight line from knees to shoulders without sagging.
Safety
Safety Notes
- Avoid if acute lower back pain
- Master plank before attempting
- Use mat for knee comfort
- Limit range if shoulders unstable
- Stop on sharp pain
Spotting
No spotter needed; perform in controlled environment with limited range if training solo.
Common Mistakes
- Lower back arching
- Hips sagging
- Using arms only
- Rushing rollout
- Incomplete contraction
When to Avoid
- Lower back injury
- Shoulder impingement
Flexibility Needed
- Shoulder flexion to 160 degrees
- Ankle dorsiflexion for kneeling
Build Up First
- Proficient plank hold
- Core bracing technique
Also known as
Wheel Rollout, Kneeling Ab Rollout, Ab Roller
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