Ab Wheel Rollout
Quick answer
The Ab Wheel Rollout mainly works the abs, with help from the lats. Dynamic core exercise with an ab wheel that strongly engages the abdominals. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Kneel down, the wheel on the floor under your shoulders, arms straight.
- Brace your abs and glutes to keep your back neutral.
- Roll the wheel forward as far as you can without arching your back.
- Return by pulling the wheel back toward your knees using your abs.
Muscles worked
MainSecondary
- Rectus Abdominis
- Transverse Abdominis
- Lats
Common mistakes
- Never let your lower back sag.
- Start with a small range of motion and extend it gradually.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Ab Wheel Rollout work?
Mainly the abs. It also works the lats.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Ab Wheel Rollout good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
Log it, beat it
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