- EquipmentOther
- PatternCore
- Reps5 to 15 reps
- Joint loadLower back
Kneel on a pad holding the ab wheel on the floor under your shoulders.
First cueKeep the hips tucked.
How to do the Ab Wheel Rollout
Set up. Kneel on a pad holding the ab wheel on the floor under your shoulders.
- Brace and roll the wheel forward, extending your body.
- Go only as far as you can keep the back flat.
- Pull the wheel back toward your knees using your stomach.
Form cues
- Keep the hips tucked.
- Keep the arms straight.
- Start with short rollouts.
Common mistakes
- Letting the lower back sag at full reach.
- Leading the return with the hips.
Muscles worked
Main target: Abs. The rectus abdominis runs down the front of the trunk. It curls the trunk forward and, more often in training, stops the spine arching under a load.
On the way: Lats and Lower back.
Its other side: Lower back, in the trunk pattern.
What to pair it with
Movements that round out a workout with the Ab Wheel Rollout, from the same catalog the StatBlockFit app logs.
- Back Extension Superset partner: it trains the other side of the trunk pattern, so the two can alternate.
- Cable Woodchop Same core session: it trains the obliques.
A complete workout around it
4 movements, the Ab Wheel Rollout first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Ab Wheel Rollout 3 × 5 to 15 reps
- Back Extension 3 × 10 to 20 reps
- Cable Woodchop 3 × 10 to 20 reps
- Hanging Leg Raise 3 × 6 to 20 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Hanging Leg Raise
Bodyweight
Gym or cable swap
Cable Crunch
Cable
Less load on the lower back
Medicine Ball Slam
The Ab Wheel Rollout loads the lower back by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
Do before it: Dead Bug (bracing), Plank (same movement, lighter) and Bear Hold (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Ab Wheel Rollout is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Ab Wheel Rollout?
Set up: Kneel on a pad holding the ab wheel on the floor under your shoulders. Steps: 1. Brace and roll the wheel forward, extending your body. 2. Go only as far as you can keep the back flat. 3. Pull the wheel back toward your knees using your stomach. Form cues: Keep the hips tucked. Keep the arms straight. Start with short rollouts. Common mistakes: Letting the lower back sag at full reach. Leading the return with the hips.
What muscles does the Ab Wheel Rollout work?
It trains the abs as its main target and works the lats and lower back on the way.
What can I do instead of the Ab Wheel Rollout?
At home: Hanging Leg Raise. In a gym: Cable Crunch. With less load on the lower back: Medicine Ball Slam. Each trains the same main muscle.
What should I pair the Ab Wheel Rollout with?
Good partners in the same workout are Back Extension and Cable Woodchop.