Exercise guide · Core & Abs

Ab Wheel Rollout

The ab wheel rollout is an advanced core exercise. From your knees, you roll the wheel forward while keeping a braced core, then pull back without letting your lower back sag.

  • Targets: Core
  • Equipment: Bodyweight
  • Type: Compound
Ab Wheel Rollout exercise illustration showing the movement position

Step by step

How to do the Ab Wheel Rollout

  1. Kneel on a mat with the ab wheel in front of you. Grip both handles and place the wheel under your shoulders.
  2. Brace your core, squeeze your glutes lightly, and maintain a straight line from knees through hips to shoulders.
  3. Slowly roll the wheel forward, extending your arms only as far as your lower back stays flat.
  4. Pause at your comfortable end range, then pull the wheel back by engaging your abs and lats.
  5. Repeat for your target reps. Roll farther only when you can return with full control.
  6. Roll fully back to the start before releasing the handles when you finish.

Form cues

  • Ribs down, glutes on
  • Roll only as far as you can return from
  • Neutral neck—look slightly ahead
  • Slow on the way out and back

Common mistakes

  • Lower back sagging at the bottom of the rollout
  • Hips dropping before your arms finish extending
  • Collapsing through the shoulders instead of bracing
  • Rolling too far too soon and failing to return

Muscles worked

Primary

Core

Secondary

None significant

Safety: Master short kneeling rollouts before going deeper or trying standing rollouts. Stop if lower back pain increases during or after reps.

Alternatives

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