Ab Wheel Rollout tutorial
The ab wheel rollout involves rolling forward on an ab wheel from a kneeling position, then pulling back using core strength. It is one of the most demanding anti-extension exercises and heavily works the abs, lats and shoulders. It suits advanced trainees with a strong core.
How to perform
- Kneel on a mat and grip the wheel handles under your shoulders.
- Brace your core and tuck your pelvis slightly so your back is flat.
- Roll the wheel forward slowly while extending your body.
- Go only as far as you can without your lower back sagging.
- Contract your abs and pull your arms down to roll the wheel back toward your knees.
- Pause briefly at the start position and repeat.
Breathing: Inhale as you roll out and exhale as you pull back.
Key tips
- Keep the glutes lightly squeezed to prevent the back from arching.
- Increase the range gradually over several weeks.
- Start facing a wall so it limits how far you roll.
Common mistakes
- Letting the lower back sag and arch at full extension
- Returning by pushing the hips up instead of using the abs
- Rolling out farther than your core can control
Safety: People with low-back pain or injured shoulders should avoid it and build up with planks and plank reaches first.
Abs and corePrimary muscle
No equipmentEquipment
ProfessionalLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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