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Ab Wheel Rollout

The ab wheel rollout is a humbling exercise. It looks simple — roll out, roll back. But it demands extreme anti-extension strength from your core, and most people's lower backs give out long before their abs do. Done right, it's one of the most effective core exercises that exist. Done wrong, it's a fast track to back pain.

How to Do Ab Wheel Rollout: Step by Step

  1. Start on your knees with the wheel in front of you
  2. Brace your core hard — squeeze abs and glutes
  3. Roll forward slowly, keeping your hips extended (not sitting back)
  4. Go only as far as you can without your lower back arching
  5. Pull back by driving your hands into the wheel and flexing your abs

Common Mistakes to Avoid

  • Lower back sagging at full extension — you went too far, shorten the range
  • Hips sitting back on the return (the "cheater rollout") — keep hips pushed forward
  • Going too fast — this is a slow, controlled movement

Muscles Worked

coreshoulders
Equipment ab wheel
Tracking Count reps

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