Ab wheel rollout: how to do it

Main muscles: Upper abs, Lower abs. Helpers: Obliques, Latissimus dorsi (lats). Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.

Equipment

Bodyweight

Reps

6–12

Rest

90 s

Muscle group

Core

How to do it

From the knees, wheel under the shoulders, lower back slightly rounded, glutes tight.
Roll out exactly as far as the lower back holds, and come back with the abs.
Add range gradually, week by week.

Common mistakes

Arching the lower back, pulling back with the arms, going too far on the first try.

▶ Form video on YouTube

Muscles worked

Front

Back

primary·secondary

Primary: Upper abs, Lower abs
Secondary: Obliques, Latissimus dorsi (lats)

A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.

Alternatives: similar exercises

Plank Bodyweight · Upper abs, Lower abs Bicycle crunch Bodyweight · Obliques, Lower abs Crunches Bodyweight · Upper abs Hanging leg raise Bodyweight · Lower abs Reverse crunch Bodyweight · Lower abs Dead bug Bodyweight · Lower abs

Log your sets — the app suggests the next weight

GymAssist tracks the load on each of 40 muscles, paints it on a body map and uses double progression to tell you when to add weight.

Start for free Open in Telegram

Free forever for the first 500