How to do it
- Kneel with the wheel under your shoulders and the pelvis tucked.
- Roll forward as far as you can while keeping the lower back flat.
- Pull yourself back using the abs, not the hips.
Cues that matter
- Only roll out as far as you can hold a neutral spine.
- Start with rollouts against a wall to limit the range.
Common mistakes
- Letting the lower back arch and sag at full extension.
- Pulling back with the hip flexors instead of the abs.
Muscles worked
Primary
- Abs & Core
- Deep core
- Upper abs
Also works
- Lats
- Shoulders
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Ab Wheel Rollout in a session, with 150 seconds between sets.
- Strength
- 20–30 sec
- Build muscle
- 30–45 sec
- Endurance
- 45–75 sec
Same muscle, different kit
Movements that train the same part of the abs & core with different equipment — for a day the other is taken, or a gym that does not have one.