Core

Ab Wheel Rollout

Rolling forward on a wheel and back without your back arching: one of the toughest core exercises there is.

Also known as: ab roller, ab wheel

Level: Intermediate
Equipment: Ab Wheel
Type: Compound

Movement

Muscles worked

Ab Wheel Rollout muscle map: abs, deep core, front delts, lats, obliques and serratus highlighted on the front and back of the body

How to do it

Kneel and hold the wheel with straight arms under your shoulders.
Brace your abs and glutes and tuck your pelvis slightly.
Roll forward slowly as far as you can without arching your back.
Pull back with your abs to the start.

Form cues

Your lower back never sags.
Start with short rolls and extend gradually.
A wall in front limits your range while you learn.

Common mistakes

Arching as you roll out: the classic cause of lower-back pain with the wheel.
Returning by bending at the hips first: your abs should pull you back.
Going too far too soon: progress gradually.

Sets and reps

3 sets of 6-12 reps with 60-90 seconds of rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from ab wheel rollouts.

Barbell rollout
A barbell with round plates replaces the wheel.
Barbell · Intermediate
How to do it
1. Load plates of equal size on both ends of a barbell and place it on the floor.
2. Kneel behind the bar and grip it shoulder-width, arms extended.
3. Brace the core hard, then roll the bar forward away from your body.
4. Go as far as you can keep a neutral spine — stop before the hips sag.
5. Pull the bar back to the starting position by contracting the abs and lats.
Primary
Abs
Secondary
Lats, Obliques, Deep Core

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

Is the ab wheel effective?

Very: it's one of the highest-activation ab exercises because it trains you to resist spinal extension.

Is it bad for your back?

Only if you arch your lower back. With a controlled range and tucked pelvis, it's safe.

When can I try it standing?

When you can do 15 full-range kneeling reps with a perfect back.

What muscles do ab wheel rollouts work?

They mainly work the abs and the deep core, with help from the front delts, the lats, the obliques and the serratus.

Train with Nuvana

Add ab wheel rollouts to your next workout

Log your sets and weights, and see how each muscle progresses in the app.