Ab Wheel Rollout: How-to, Tips & More
The Ab Wheel Rollout is a intermediate compound exercise for your abs. You do it with ab wheel. It is a good fit when your goal is both strength and muscle growth.
Besides the abs, it also works your shoulders and lats, so it fits well in a session that trains those muscles together.
Muscles worked
Abs
Primary
Shoulders
Secondary
Lats
Secondary
How to do the Ab Wheel Rollout
- Kneel holding the ab wheel under your shoulders.
- Roll forward slowly as far as you can control.
- Keep your hips in line with your body.
- Pull the wheel back to your knees.
Ab Wheel Rollout tips
- Only go as far as you can keep your lower back flat.
Sets and reps
Most lifters do well with 6 to 15 reps per set, and 6 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Ab wheel
Type
Compound
Ab Wheel Rollout alternatives
More abs exercises
Band Kneeling Crunch
Resistance band
Barbell Rollout
Barbell
Bicycle Crunch
Bodyweight
Bird Dog
Bodyweight
Cable Crunch
Cable machine
Cobra Stretch
Bodyweight
Frequently asked questions
What muscles does the Ab Wheel Rollout work?
The Ab Wheel Rollout mainly works your abs, with help from your shoulders and lats.
How many sets and reps should I do?
A good starting point is 6 to 15 reps per set, and many lifters get the best results between 6 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Ab Wheel Rollout good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Ab Wheel Rollout?
You need ab wheel.
Add Ab Wheel Rollout to your program
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