Ab Wheel Rollout
The ab wheel rollout is a core exercise that primarily trains the rectus abdominis and transverse abdominis, with the lats, obliques and hip flexors assisting. Equipment: bodyweight. Suited to advanced lifters.
- Primary muscles
- Rectus Abdominis And Transverse Abdominis
- Secondary muscles
- lats, obliques and hip flexors
- Muscle group
- core
- Equipment
- bodyweight
- Movement pattern
- Core
- Difficulty
- Advanced
- Also searched as
- ab wheel, ab roller, ab rollout
Complete ab wheel rollout guides
- Proper formAb Wheel Rollout: Proper Form, Step by StepClear, evidence-aware guide to ab wheel rollout form: setup, execution cues, breathing, tempo, progressions, common mistakes and safety guidance for lifters.
- Muscles workedAb Wheel Rollout: Muscles Worked and Best AlternativesClear, evidence-aware guide: what muscles the ab wheel rollout trains, where it fits in a program, progressions/regressions, and 4 practical alternatives with when to choose each.
- Sets and repsHow Many Sets and Reps for the Ab Wheel Rollout?Clear, evidence-aware set/rep/frequency ranges for ab wheel rollouts by goal (strength, hypertrophy, endurance), week-to-week progression, and when to add weight vs reps.
- Common mistakesThe Most Common Ab Wheel Rollout Mistakes (and How to Fix Them)Identify the top ab wheel rollout mistakes, why they happen, what they cost (lost gains or injury risk), and one practical fix per mistake to improve technique safely.
- At-home alternativesAb Wheel Rollout Alternatives at Home (Minimal Equipment)Five at-home alternatives to the ab wheel rollout using bodyweight, dumbbells, or bands. What each preserves and loses, progression and when to hit the gym.
Related exercises
Train the same muscles or the same movement pattern.
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