Ab Wheel Rollout
How to do it
- Kneel on the floor holding the ab wheel with both hands under your shoulders.
- Brace your stomach hard and squeeze your glutes.
- Roll the wheel forward, letting your body extend, going only as far as you can keep your back flat.
- Pull it back by contracting your abs, not by sitting back onto your heels.
- Any lower-back arching means you went too far. Shorten the roll.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Abs 95%
- Obliques 40%
- Lats 20%
- Front delts 15%
Other ways to train this
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Twisting Hanging Knee Raises
-
Cable Crunch
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Hanging Leg Raises
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Machine Crunch
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Russian Twist
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Cable Woodchop
-
Plank
-
Crunches
-
Lying Leg Raises
-
Decline Sit-Ups
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Bicycle Crunches
-
Side Plank
Photos and form cues from free-exercise-db, released into the public domain.
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