ZULTA
NL Join the waitlist

Abs

Ab Wheel Rollout

The Ab Wheel Rollout 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%.

Also known as: ab roller, ab wheel, rollout

Level: IntermediateEquipment: Other equipmentMulti-joint (compound)
Ab Wheel Rollout demonstration

How to do it

  1. Kneel on a mat and hold the ab wheel handles with the wheel on the floor under the shoulders.
  2. Brace the abs and tuck the pelvis slightly so the back is flat.
  3. Roll the wheel forward slowly, letting the hips and arms extend together.
  4. Go as far as you can without the lower back sagging.
  5. Pull the wheel back toward the knees by squeezing the abs and pressing the hands down.

Tips

  • Keep the arms straight and think of pulling with the armpits on the way back.
  • Increase the range little by little over weeks.

Common mistakes

  • Letting the lower back arch at full stretch.
  • Leading the return with the hips pushing back first.
  • Rolling out further than you can control.

Muscles worked by the Ab Wheel Rollout

  • 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 alternatives

Same equipment

Different equipment

Easier

No equipment

Make it harder

Make it easier

Frequently asked questions

What muscles does the Ab Wheel Rollout work?

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

Is the Ab Wheel Rollout good for beginners?

The Ab Wheel Rollout 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?

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

How do you make the Ab Wheel Rollout 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)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist