How to do the Ab Wheel Rollout
Step by step
- Kneel on a mat and grip an ab wheel, or a barbell loaded with plates, with both hands under your shoulders.
- Brace your abs hard and tuck your ribs down toward your hips.
- Roll the wheel forward, extending your body out over the floor.
- Go only as far as you can keep your back flat, then pause.
- Pull with your abs to roll the wheel back to the starting position.
The thing people get wrong
Stop rolling out the instant your lower back starts to arch. Rolling too far and letting the hips drop strains the spine.
Coaching cue
Squeeze your glutes and keep your hips in line with your shoulders the whole roll.
Stay safe
If your abs give out the wheel runs away from you, so keep the range short enough to pull back.
Make it easier or harder
- Easier: Roll out to a wall as a stopper.
- Harder: Roll out from your feet instead of your knees.
Muscles worked
- Primary: Core
- Secondary: Lats
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.