Ab Wheel Rollout

Abs, Obliques, Lats, ShouldersAb Roller

Kneeling ab wheel rollout strengthens abs, back, and shoulders by training anti-extension spine stability. Builds active core strength as arms extend overhead.

How to do it

1Kneel on the floor, place the ab wheel in front of you, and grip the handles.

2Brace your core, slightly tuck your pelvis, and lock your torso.

3Roll the wheel forward smoothly, extending your arms overhead and lowering your body toward the floor.

4Go as far as you can while maintaining a flat, braced spine without sagging.

5Pull back using your abs to drive the wheel back to the starting position.

Common mistakes

Sagging your lower back at the bottom, dumping excessive stress into the lumbar spine.

Initiating the return by bending at the hips instead of pulling with your abs.

Rolling out too fast, losing control and risking shoulder injury.

Breathing

Inhale as you roll forward while keeping core tight; exhale as you pull back to the start.

Make it harder or easier

Limit your range of motion by rolling toward a wall stop to simplify, or pause at full extension to increase difficulty.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.