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Abs

Ab Wheel Rollout (Kneeling)

The Ab Wheel Rollout (Kneeling) is a strength exercise for your abs. Share of the load in the Zulta muscle model: upper abs 30%, lower abs 22% and obliques 14%.

Level: IntermediateEquipment: Other equipmentMulti-joint (compound)

How to do it

  1. Kneel on a pad with knees hip-width and hold the ab wheel under your shoulders.
  2. Round the upper back slightly and brace the abs hard.
  3. Roll the wheel forward in a slow, straight line as the hips follow.
  4. Stop just before the lower back starts to dip.
  5. Squeeze the abs to roll the wheel back under the shoulders.

Tips

  • Roll toward a wall to limit the range while you build strength.
  • Breathe out on the way back in.

Common mistakes

  • Sagging the hips toward the floor at the far point.
  • Bending the elbows to pull the wheel back.
  • Sitting the hips back onto the heels to finish.

Muscles worked by the Ab Wheel Rollout (Kneeling)

  • Upper abs Primary30%
  • Lower abs Primary22%
  • Obliques Secondary14%
  • Lats (upper) Secondary10%
  • Serratus anterior Minor6%
  • Triceps (long head) Minor4%
  • Front delts Stabilizer4%
  • Hip flexors Stabilizer4%
  • Spinal erectors (lower back) Stabilizer3%
  • Gluteus maximus Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Rolling out and back is dynamic anti-extension: the abs resist the lower back arching while the lats pull the arms back in.

Ab Wheel Rollout (Kneeling) alternatives

Same equipment

Different equipment

Easier

No equipment

Make it harder

Make it easier

Frequently asked questions

What muscles does the Ab Wheel Rollout (Kneeling) work?

Mainly the upper abs and lower abs. The obliques and lats (upper) assist.

Is the Ab Wheel Rollout (Kneeling) good for beginners?

The Ab Wheel Rollout (Kneeling) is rated intermediate. If you are new, learn the Stability Ball Rollout first and build up from there.

What is a good alternative to the Ab Wheel Rollout (Kneeling)?

For example the Ab Wheel Rollout, Barbell Rollout and TRX Fallout. They train mostly the same muscles, some with different equipment.

How do you make the Ab Wheel Rollout (Kneeling) harder?

Add weight or reps, or move on to the Ab Wheel Standing Rollout and Stir the Pot.

Sources

  • Escamilla et al. 2010, JOSPT 40(5):265-276 (roll-outs and pikes)

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