How to Do the Ab Wheel Rollout
The ab wheel rollout has you extend your body forward over a wheel while keeping your spine braced, a tough anti-extension challenge for your abs. It is for people who can already hold a solid plank and want a harder core exercise.
Log every set of your Ab Wheel Rollout in Superlift
Muscles worked
Primary
- Abs
Secondary
- Lower Back
How to do the Ab Wheel Rollout
- 1
Kneel on a mat with the wheel on the floor under your shoulders.
- 2
Grip the handles and tuck your pelvis so your lower back is flat.
- 3
Brace your abs as if bracing for a punch.
- 4
Roll forward slowly, extending your arms and hips together.
- 5
Go only as far as you can keep your lower back from arching.
- 6
Pull the wheel back by bracing your abs and bringing your hips back over your knees.
- 7
Reset your brace before the next rep.
Form cues to remember
- Tuck your pelvis, ribs down
- Roll only as far as control allows
- Move arms and hips together
- Pull back with your abs
Ab Wheel Rollout video tutorial
Common mistakes
Lower back sagging
Shorten your range and keep your pelvis tucked; build range over weeks.
Hips shooting back first
Let your arms and hips move at the same pace so your torso stays long.
Using your arms and shoulders to pull back
Think of dragging the wheel back with your abs.
Going too far too soon
Start against a wall or with a short range and add distance gradually.
Sets and reps
| Strength | 3 sets of 5–10 slow reps, 90 seconds rest |
|---|---|
| Muscle growth | 3 sets of 8–12 partial-range reps |
| Endurance | 2–3 sets of 10–15 shorter-range reps with 60 seconds rest |
If your lower back arches or hurts, you are going too far for your current strength. Shorten the range, and take care if you have a history of back problems.
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Ab Wheel Rollout FAQ
Is the ab wheel good for abs?
Yes, it challenges your abs through a long lever and makes them resist your lower back arching. It also works your lats and shoulders.
Why do I feel the ab wheel rollout in my lower back?
Your abs are probably letting go and your lower back is sagging. Roll out less far and tuck your pelvis.
How do I start if I can't do a rollout?
Do short-range rollouts into a wall or against a stopper, or practice planks first. Add distance a little at a time.
