Ab Wheel Rollout
A kneeling rollout that extends the body forward on an ab wheel and pulls it back while resisting lumbar extension. It is a highly effective anti-extension exercise for the entire anterior core.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
Secondary muscles
- Obliques
- Lats (Latissimus Dorsi)
- Serratus Anterior
- Hip Flexors
- Sets
- 3
- Reps
- 6–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Kneel on a mat holding the ab wheel handles below your shoulders, arms straight and hips slightly flexed.
Brace your abs and tuck your pelvis slightly so your back is flat or gently rounded.
Roll the wheel forward slowly, letting your hips and shoulders extend together.
Go only as far as you can without your lower back arching.
Pull the wheel back toward your knees by contracting your abs and lats.
Breathing: Inhale as you roll out, exhale as you pull back.
Coaching tips
Ribs down, tail tucked
Hips and shoulders move together
Pull with the abs
Common mistakes
Letting the lower back sag at full extension
Leading with the hips on the way back
Rolling out too far too soon
Safety notes
Roll toward a wall to limit range until you can control full extension.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.