Ab Wheel Rollout
The Ab Wheel Rollout is a challenging core stability exercise that strengthens the abdominals, lats, and shoulders by forcing the torso to resist extension. It involves rolling a wheel forward and backward from a kneeling position while maintaining a rigid, straight spine.
Because this exercise places high demand on the lumbar spine, our AI analyzes your recovery metrics (like HRV and sleep) to ensure your core is recovered enough to protect your back. If you have a history of lower back pain logged in your profile or if your RPE spikes too high on early sets, the app will instantly recommend safer anti-extension alternatives like Dead Bugs or Stability Ball Rollouts.
Form Cues
- Tuck your hips under to flatten your lower back
- Brace your abs as if taking a punch
- Squeeze your glutes throughout the entire rep
- Initiate the return pull with your abs and lats
- Keep your wrists straight and neutral
- Don't let your lower back arch or sag
- Don't pull back using your hips or hip flexors
- Don't look up or crane your neck
- Don't bend your elbows to pull the wheel back
- Don't roll out further than you can control
Common Mistakes
- Hyperextending the lumbar spine
- Leading with hips during the return
- Bending elbows like a tricep extension
- Relaxing core tension at the bottom
- Using momentum to return
Muscles Worked
This exercise primarily targets the rectus abdominis and transverse abdominis, working them isometrically to prevent the spine from arching. Secondarily, it heavily engages the lats and posterior deltoids to control the extension of the arms, while the glutes work to stabilize the pelvis.
Primary
Secondary
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