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Abs
Ab Wheel Rollout
An anti-extension core exercise targeting the rectus abdominis and obliques while the lats and shoulders stabilize the wheel.
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Target
Abs
Category
Upper body · Strength
Difficulty
Advanced
Sets
3
Reps
6-10
Execution
How to perform
1. Kneel on a pad with the wheel below your shoulders and your arms straight.
2. Brace your abdomen, squeeze your glutes and keep your ribs down.
3. Roll forward slowly only as far as you can without arching your lower back.
4. Pull the wheel back toward your knees while maintaining your brace; shorten the rollout if you lose control.
Suggested rest: 90 seconds between sets.
Technique
Key form tips
- 1Kneel on a pad with the wheel below your shoulders and your arms straight
- 2Brace your abdomen, squeeze your glutes and keep your ribs down
- 3Keep each repetition controlled and maintain tension through Abs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Abs to force extra repetitions.