Ab Rollout
The ab rollout is a bodyweight core exercise where you roll an ab wheel out in front of you and pull it back using your abs. It builds strong abs that can hold your trunk steady against a long lever. It's a tough move, but beginners can start with a short range and build up.
Muscles worked
The Ab Rollout mainly works your abs, with your anterior delts and lower back helping.
Setting up
- Use an ab wheel with two handles, and kneel on a mat or folded towel so your knees are comfortable on the floor.
- Kneel with your knees about hip-width apart and place the wheel on the floor directly under your shoulders. Hold the handles with an overhand grip.
- Before you move, tuck your tailbone under slightly and pull your ribs down towards your hips. Your back should be gently rounded, not arched.
- Look at the floor just ahead of the wheel to keep your neck relaxed and in line with your spine.
How to do the Ab Rollout
- Start kneeling upright with your arms straight, the wheel under your shoulders, and your abs braced as if you're about to be nudged in the stomach.
- Keep your tailbone tucked and your ribs pulled down, then slowly start to roll the wheel forward.
- Let your hips and shoulders travel forward together, keeping your arms straight and your body in one long line from knees to head.
- Stop when you're as far out as you can go without your lower back sagging or your ribs flaring. For most beginners this is only a short distance.
- Pause briefly, then squeeze your abs hard, pulling your ribs towards your hips to drag the wheel back towards your knees.
- Finish back in the upright kneeling position with your abs still tight, then reset your brace before the next rep.
Form tips
- Think about keeping your ribs and hips close together all the way out and back. The moment they drift apart, you've gone too far.
- Move slowly, taking about 2-3 seconds out and 2 seconds back. Rushing turns it into a swing rather than an ab exercise.
- Squeeze your bum lightly to help stop your hips dropping towards the floor.
- Start by rolling out only 20-30 cm. Add distance a little at a time as your control improves.
- Breathe in as you roll out and breathe out as you pull back, keeping your stomach firm throughout.
Common mistakes
Lower back sagging or arching
Tuck your tailbone and keep your ribs pulled down before and during every rep. If you can't hold that position, shorten the distance you roll out.
Rolling out too far too soon
Go only as far as you can pull yourself back with your abs. Build range over several weeks rather than chasing a full stretch on day one.
Sticking your bum up when coming back
Pull the wheel back by drawing your ribs towards your hips, not by folding at the hips. Your torso should stay in a long line with your thighs as you return.
Rushing or bouncing the reps
Slow down and pause for a beat at the furthest point. Control on the way out is what makes your abs do the work.
Sets and reps
| Build strength | 3-4 sets of 5-8 slow, controlled reps with a pause at the furthest point, resting 2 minutes between sets. Only progress by rolling out further once your form stays tight. |
|---|---|
| Build muscle | 3 sets of 8-12 reps, resting 60-90 seconds between sets. Stop each set 1-2 reps before your form starts to slip. |
| Fat loss and general fitness | 2-3 sets of 6-10 reps, resting 45-60 seconds, as part of a full-body workout. Use it alongside your other training and a sensible diet. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Ab Rollout alternatives
Machine taken, or want some variety? These work the same main muscles.
Ab Rollout FAQs
Is the ab wheel good for beginners?
It is a hard exercise, but you can make it manageable by rolling out only a short distance and building up gradually. If you can't hold a plank with a flat, tight body for 20-30 seconds, work on that first.
Why do I feel ab rollouts in my lower back?
This usually means your hips are dropping and your lower back is arching as you roll out. Tuck your tailbone, pull your ribs down and shorten your range. If you feel pain rather than muscle effort, stop and get it checked.
How far should I roll out on the ab wheel?
Roll out only as far as you can keep your back from sagging and still pull yourself back smoothly with your abs. For many people that's well short of fully stretched out, and that's fine. Aim to add a few centimetres at a time as you get stronger.
Track your Ab Rollout progress
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