Core · Compound

Ab Wheel Rollout

A rolling anti-extension exercise that heavily challenges the abs.

MAIN MUSCLE
Abs
ALSO WORKS
Lats, Obliques, Front delts
EQUIPMENT
Ab wheel
LEVEL
Advanced
REPS
6-12
TEMPO
3-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Kneel on a mat holding the ab wheel under the shoulders.

  2. Brace the abs and tuck the pelvis slightly.

  3. Roll forward as far as you can without the lower back sagging.

  4. Pull back to the start using the abs.

COMMON MISTAKES

  • Hips sagging or piking up; hold a straight line from head to heels.
  • Holding the breath; breathe slowly while keeping the abs tight.

TIPS

  • Squeeze the glutes and pull the elbows toward the toes to increase tension.

QUESTIONS

Which muscles does Ab Wheel Rollout work?

The main muscle is Abs. It also works Lats, Obliques, Front delts.

How many reps should I do?

FORGE suggests 6-12 reps for Ab Wheel Rollout. The app adjusts sets and reps to your goal and level.

What can I do instead of Ab Wheel Rollout?

These train the same muscles: Plank, Dead Bug, Hollow Body Hold.