How to do an ab wheel rollout
Kneel on a mat with the wheel on the floor in front of your knees, hands on the handles and arms straight.
Brace your midsection and tuck your pelvis slightly, so your back is flat.
Roll the wheel forward slowly, letting your hips and shoulders move forward together.
Go as far as you can while your lower back stays flat, not arching.
Pull the wheel back toward your knees using your abs, keeping your arms straight.
These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.
Common ab wheel rollout mistakes
Lower back sagging
Stop the rollout before your back starts to arch. Range builds over time.
Hips staying back
Let your hips travel forward with the wheel, so your body forms one line.
Bending your arms
Keep them straight; the pull back comes from your core.
Going too far, too soon
Roll out toward a wall, which stops the wheel at a set distance.
How to track your ab wheel rollout
Log the reps of every set. Over a few weeks, your most reps in one set and in one session show whether you are getting stronger. When you add weight, log it with the reps.
What GymTribe charts for Ab-wheel Rollout
- Most reps in one set
- Max session reps across a workout
- Heaviest weight once you add load
- Estimated 1RM once you add load
