Ab-wheel rollout
Also called ab roller rollout, kneeling wheel rollout.
What is an ab-wheel rollout?
An ab-wheel rollout is a kneeling exercise in which you roll a small wheel forward and draw it back while keeping your lower back from sagging. It trains the abdominal muscles while your arms and hips move through the rollout. This guide covers the kneeling version.
How do you perform an ab-wheel rollout?
Set up
- Kneel on padding and grip both wheel handles. Place the wheel on a clear, level floor just ahead of your knees.
- Start with your arms straight, brace your midsection and keep your ribs drawn toward your pelvis.
Execution
- Roll the wheel forward slowly, letting your hips and shoulders travel together while your knees stay planted.
- Stop before your lower back arches or you lose control of the wheel. Your arms can reach farther as you gain control of the movement.
- Draw the wheel back toward your knees, bringing your shoulders and hips back together rather than sitting back first.
- Reset under control and repeat within the same manageable range.
Common mistakes
Rolling beyond a controlled range
Turn around earlier if your lower back starts to arch. A shorter smooth repetition is the starting point.
Sitting back before moving the wheel
Keep your hips and shoulders moving together on the return instead of leaving your arms stretched forward.
Where it fits in a session
Use it as core work with a range you can repeat smoothly.
Track repetitions and how far you roll. Increase the reach only while keeping the same control on the return.
Muscles worked
Primary
Secondary
Schematic surface view. Some muscles are partly visible or not shown.
The rectus abdominis and obliques hold the trunk as the wheel moves away and returns.
Frequently asked questions
Do I need to roll until my body touches the floor?
No. End the rollout at the farthest point you can control without your lower back sagging, then return smoothly. The extended illustration is an example of a long repetition, not a minimum range.
Is a standing rollout the same exercise?
It uses the same wheel but starts on the feet instead of the knees. This guide and its media cover the kneeling version.
Sources
- OpenStax. Anatomy and Physiology 2e. Axial Muscles of the Abdominal Wall and Thorax. https://openstax.org/books/anatomy-and-physiology-2e/pages/11-4-axial-muscles-of-the-abdominal-wall-and-thorax