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Abs

Ab Wheel Standing Rollout

The Ab Wheel Standing Rollout is a strength exercise for your abs. Share of the load in the Zulta muscle model: upper abs 29%, lower abs 21% and lats (upper) 13%.

Level: AdvancedEquipment: Other equipmentMulti-joint (compound)

How to do it

  1. Stand with feet hip-width and hold the ab wheel handles.
  2. Hinge at the hips and bend the knees slightly to place the wheel on the floor in front of the feet.
  3. Brace hard and roll the wheel forward until the body is straight and close to the floor.
  4. Keep the arms straight and the back flat throughout.
  5. Pull the wheel back toward the feet with the abs and lats until you are back in the pike.

Tips

  • Build to a full kneeling rollout from a full stretch before trying this.
  • Squeeze the glutes at the far point to protect the lower back.

Common mistakes

  • Letting the hips drop and the back arch.
  • Bending the knees a lot to cheat the return.
  • Rolling out faster than you can stop.

Muscles worked by the Ab Wheel Standing Rollout

  • Upper abs Primary29%
  • Lower abs Primary21%
  • Lats (upper) Secondary13%
  • Obliques Secondary13%
  • 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.

From the feet the lever is at its longest. 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 Standing Rollout alternatives

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Frequently asked questions

What muscles does the Ab Wheel Standing Rollout work?

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

Is the Ab Wheel Standing Rollout good for beginners?

The Ab Wheel Standing Rollout is rated advanced. If you are new, learn the Ab Wheel Rollout first and build up from there.

What is a good alternative to the Ab Wheel Standing Rollout?

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

Sources

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

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