About this exercise
The ab wheel rollout is a demanding core exercise that builds strength and stability throughout the abs and deep core while also challenging the shoulders and lats.
Ab wheel rollout
Step by step instructions, muscle activation and variants for the Ab wheel rollout.
HardAbsCore
How to Perform
- Kneel on the floor and grip the ab wheel with both hands, positioning it under your shoulders
- Brace your core and keep your back flat
- Slowly roll the wheel forward, extending your body into a straight line as far as you can control
- Pause briefly without letting your hips sag
- Engage your abs to roll the wheel back toward your knees
- Return to the starting position and repeat
Muscle Activation
Primary
AbsCore
Secondary
Rear shouldersTrapeziusMiddle back
About the Ab wheel rollout
The Ab wheel rollout is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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