Bench Ab Rollout

Abs, ObliquesBench, Ab Roller

An ab rollout variation using the height of a bench to increase range of motion. It trains your core to resist lower back extension.

How to do it

1Kneel in front of the bench and place an ab wheel on the edge of the pad.

2Brace your abs tight and keep your lower back in a flat, neutral line.

3Roll the wheel smoothly forward along the bench, extending your arms overhead with a stiff torso.

4Reach as far as comfortable without letting your lower back sag.

5Pull back to the starting position by aggressively flexing your abs.

Common mistakes

Arching your lower back as you roll out, dumping load onto your spine.

Pulling back with your arms instead of contracting your abs.

Throwing your head back, creating unnecessary neck tension.

Breathing

Inhale as you roll out, and exhale as you pull back to start.

Make it harder or easier

To regress, shorten your rollout distance.

To progress, add a short pause at full extension.

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.