Ab Wheel Rollout

How to do it

1. Kneel on the floor holding the ab wheel with both hands under your shoulders.
2. Brace your stomach hard and squeeze your glutes.
3. Roll the wheel forward, letting your body extend, going only as far as you can keep your back flat.
4. Pull it back by contracting your abs, not by sitting back onto your heels.
5. 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.

How it compares

Compared with the Cable Crunch, it loads Lats 20 points higher, Front delts 15 points higher, Obliques 10 points higher. It needs Ab wheel where the other uses Cable machine. Compared with the Turkish Get-Up, it loads Side delts 55 points lower, Front delts 50 points lower, Triceps 45 points lower. It needs Ab wheel where the other uses Kettlebells.

Other ways to train this

• Cable Crunch Cable machine
• Hanging Leg Raises Pull-up barIntermediate
• Machine Crunch Machines
• Dumbbell Russian Twist Dumbbells
• Cable Woodchop Cable machine
• Plank Bodyweight
• Crunches Bodyweight
• Lying Leg Raises Bodyweight
• Decline Crunch BodyweightBench
• Bicycle Crunches Bodyweight
• Side Plank Bodyweight
• Russian Twist Bodyweight
• Hanging Knee Raises Pull-up bar
• Cable Pallof Press Cable machine
• TRX Plank Suspension trainerIntermediate
• TRX Side Plank Suspension trainerIntermediate
• Sit-Ups Bodyweight
• Reverse Crunches Bodyweight
• Dumbbell Side Bend Dumbbells
• Kettlebell Russian Twist KettlebellsIntermediate
• Toes to Bar Pull-up barIntermediate

Other exercises for the Abs

• Turkish Get-Up 75% KettlebellsProfessional
• Lying Windshield Wipers 70% Bodyweight
• Kettlebell Windmill 55% KettlebellsProfessional
• Farmer's Carry 40% Dumbbells

Exercise illustrations and data by RepDB (repdb.co), used under licence.