Ab Wheel Roll Out

Equipment

Gym Equipment Needed

Muscle Group

Core

Setup

Use an ab wheel on a flat, non-slip surface. If needed, place a pad under your knees for comfort. Start with bodyweight only. For regressions, position yourself closer to a wall or use a smaller range of motion.

Starting Position

Kneel with your knees hip-width apart and the ab wheel directly under your shoulders. Grip the handles firmly with wrists neutral. Slightly tuck your pelvis (avoid an arched low back), brace your core, and set your ribs “down” so your torso is strong and stacked. Your spine should remain neutral from head to tailbone.

Execution

Inhale and brace as if preparing to be punched in the stomach. Slowly roll the wheel forward by reaching your arms out while keeping your hips from sagging and your low back from arching. Maintain a neutral spine and controlled tempo. Roll out only as far as you can while keeping your core tight and ribs down. Pause briefly at your furthest strong position, then exhale and pull the wheel back by engaging your abs and lats, returning to the start without shifting your hips behind your knees. Repeat for the desired reps with smooth, controlled form.

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Tips on doing this exercise

Think “ribs down, glutes tight” the entire time.

Move slowly—quality reps matter more than distance.

Use your lats to keep the shoulders stable while your abs control the movement.

Stop the rollout the moment you feel your low back wanting to arch.

To progress, increase range of motion gradually, add reps, or perform from the feet only after mastering the kneeling version.

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Common Mistakes

Letting the low back arch or hips sag (losing core tension)

Rolling out too far too soon and “dumping” into the shoulders/lower back

Bending the elbows excessively and turning it into an arm exercise

Rushing the movement or bouncing out of the bottom position

Failing to brace and breathe properly (no rib control)

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Recommended Ranges

Core strength/control: 3–5 sets of 4–8 reps (slow tempo, full bracing)

Hypertrophy/conditioning: 3–4 sets of 8–12 reps (controlled, no form breakdown)

Beginner progression: 2–3 sets of 3–6 reps or short-range rollouts (stop before losing neutral spine)
Rest 60–90 seconds between sets.

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