Ab Wheel Rollout
How to do it
Starting position
- Place a cushioned mat under your knees and kneel on it.
- Grip the ab wheel handles shoulder-width apart with both hands.
- Set your knees hip-width apart and place your toes on the floor.
- Keep your gaze naturally directed toward the floor.
Movement
- Brace your abs firmly and slowly roll forward.
- Roll the wheel only to the point where your body forms a straight line.
- Pull the wheel back toward your body using your abs.
Breathing
Inhale as you push forward, and exhale as you pull back.
Trainer tips
- Tuck your pelvis to prevent your lower back from arching
- Push out only as far as you can and return
- Keep tension in your abs all the way through
Cautions
- If your lower back sags, you can suffer a lumbar injury, so brace your abs.
- Overarching the lower back and creating an arch
- Pulling yourself back using only arm strength
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Obliques · Lats · Lower back |
| Equipment |  Ab wheel |
| Movement pattern | Core |
| Rep range | 8–12 reps |
4 similar exercises
Representative exercise: Ab Wheel Rollout
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.