Body weight
Ab wheel rollout
Ab wheel rollout mainly works your abs. It also helps your lats, front shoulders, hip flexors, and lower back.
Step by step
- Kneel and grip the wheel under your shoulders.
- Tuck your pelvis and roll out slowly, body straight.
- Squeeze your abs and pull the wheel back in.
What you should feel
Your abs working hard to hold your body straight; your lower back should not sag or ache.
Common mistake
Letting your lower back arch as you roll out; shorten the range and keep your ribs tucked down.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Pallof pressAbs, Obliques
Cable crunchAbs
Ab crunch machineAbs
Seated cable crunchAbs
PlankAbs
Hanging knee raiseAbs, Hip flexorsQuestions
What muscles does the ab wheel rollout work?
Ab wheel rollout mainly works your abs. It also helps your lats, front shoulders, hip flexors, and lower back.
Can I do the ab wheel rollout at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the ab wheel rollout?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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