The ab wheel rollout is one of the most effective core exercises. It trains anti-extension — the core's job of preventing the spine from collapsing into extension — and is far more demanding than crunches or planks.
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Form Guide
Step-by-step: Ab Wheel Rollout
1Kneel on the floor with the ab wheel directly below your shoulders.
2Brace your core hard before rolling.
3Roll forward slowly, keeping your hips and back in a rigid line. Do not let your lower back arch.
4Roll to the point just before your lower back arches — this is your range of motion for now.
5Pull the wheel back by contracting your abs and lats simultaneously.
Common Mistakes
What most people get wrong
Lower back sagging: this is lumbar hyperextension under load — dangerous. Reduce range of motion.
Hips hinging instead of rolling flat: stay rigid from knees to shoulders.
Programming
How to program the Ab Wheel Rollout
3 sets of 8–12 reps from the knees. Progress to standing rollouts only when you can maintain a perfectly rigid body line from the knees. Standing rollouts are an advanced exercise.