Ab Wheel Rollout
Ab Wheel Rollout is a compound anti-extension exercise for the core. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Ab Roller · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Choose a stable support surface and clear the space around you.
- 2Use assistance or elevation to match the prescribed rep range.
- 3Set the resistance and body position so the ribs begin stacked over the pelvis.
- 4Brace before moving and choose a range that does not create pulling in the low back or neck.
How to perform it
- 1Hold the Ab Roller with both hands and kneel on the floor.
- 2Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
- 3Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
- 4After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
- •Ribs down
- •Keep belt buckle tipped up
- •Move only as far as you can brace
Common mistakes
- •Sagging through the lower back
- •Holding the breath too long
- •Chasing range at the expense of position
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.