How to do the Ab Wheel Rollout
Primary: Core · also works Lats, Front Delts, Obliques. Also called: ab roller, kneeling rollout.
Step by step
- 1
Kneel on a mat holding an ab wheel on the floor in front of you with both hands.
- 2
Brace your core and tuck your hips slightly so your lower back does not arch.
- 3
Roll the wheel forward slowly, extending your body as far as you can control.
- 4
Stop before your lower back sags.
- 5
Pull the wheel back by contracting your abs and return to the start.
Coaching cues
- Ribs down, hips tucked
- Only go as far as you can hold a flat back
- Pull back with the abs, not the arms
Common mistakes
- Lower back arching at the end
- Hips piking up on the return
- Going too far too soon
Sets, reps and where it fits
Muscle
3–4 × 6–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Ab Wheel Rollout alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Ab Wheel Rollout work?
Primary: Core. Secondary: Core, Lats, Front Delts, Obliques
How many sets and reps of Ab Wheel Rollout should I do?
For muscle: 3–4 sets of 6–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Ab Wheel Rollout?
Same movement pattern, different equipment: Plank, Cable Crunch, Hollow Body Hold, Dead Bug, Bicycle Crunch, Bird Dog.
Is the Ab Wheel Rollout good for beginners?
It is an advanced movement. Build up through the easier alternatives first.