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Last updated February 2, 2026
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abs
Wheel Rollout
Kneel on the floor holding the wheel. Roll forward as far as you can while keeping a flat back. Use your abs to pull yourself back to the start.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- High
- Hypertrophy
- Medium
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
deep abs / core
Secondary
lats
Equipment & setup
What you need and how to position yourself before starting.
Equipment
wheel roller
Movement pattern
Bilateral
Posture
Kneeling
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Kneel on the floor with your knees hip-width apart and your feet flat.
- Hold the ab wheel with both hands, ensuring a firm grip.
- Step 2Position Your Body
- Place the wheel in front of you, ensuring your arms are fully extended.
- Engage your core and keep your back straight, avoiding any arching.
- Step 3Roll Forward
- Slowly roll the wheel forward, extending your body while keeping your core tight.
- Go as far as you can while maintaining control and avoiding sagging your hips.
- Step 4Return to Start
- Use your core muscles to pull the wheel back towards your knees.
- Keep your movements controlled to avoid straining your back.
- Step 5Repeat
- Perform the rollout for the desired number of repetitions.
- Focus on maintaining proper form throughout each repetition.
- Step 6Finish the Exercise
- After completing your reps, carefully place the wheel down.
- Take a moment to stretch your core and back muscles to prevent stiffness.