Ab Wheel Rollout
Track this exercise in SmartWorkout
Log sets, weights and progress for free, with no workout limits.
Description
The Ab Wheel Rollout is a core strengthening exercise that primarily targets the rectus abdominis, obliques, and transverse abdominis. It also engages the shoulders, back, and hip flexors. This exercise requires an ab wheel, which is a small wheel with handles on either side. The movement involves rolling the wheel forward from a kneeling position while maintaining a straight line from head to knees, then returning to the starting position.
How to Perform
- Start in a kneeling position on a mat to protect your knees.
- Grip the handles of the ab wheel firmly with both hands.
- Position the wheel on the floor in front of you, directly under your shoulders.
- Engage your core and keep your back straight.
- Slowly roll the wheel forward, extending your body as far as you can without losing form.
- Pause briefly at the extended position, ensuring your core remains tight.
- Reverse the movement by pulling the wheel back towards your knees, maintaining control throughout.
- Return to the starting position and repeat for the desired number of repetitions.
What Muscles Work
Primary Muscle:
Tips
- Keep your core engaged throughout the entire movement to protect your lower back.
- Avoid arching your back; maintain a neutral spine to prevent injury.
- Start with shorter rollouts if you're new to this exercise and gradually increase the distance as you build strength.
- Breathe steadily; inhale as you roll out and exhale as you return to the starting position.
- Perform this exercise on a soft surface or use a mat to cushion your knees.
- If you feel discomfort in your lower back, reduce the range of motion or check your form.
Common Mistakes
- Arching the lower back instead of maintaining a neutral spine.
- Allowing the hips to sag towards the floor during the rollout.
- Rolling out too far beyond shoulder width, losing core engagement.
- Using momentum rather than controlled movements.
- Failing to engage the core muscles throughout the exercise.
- Starting the rollout from a position too far away from the knees.
- Not keeping the arms straight and locked during the rollout.
- Allowing the shoulders to shrug up towards the ears.
- Returning to the starting position too quickly, losing control.
- Neglecting to breathe properly, holding the breath throughout.
Recommended Exercises
Explore exercises related to Ab Wheel Rollout for abs training and similar movement patterns.
Choose a workout plan or create your own - for free
Ready-made plans for every goal, a free plan creator, hundreds of exercises and an advanced workout journal - all in SmartWorkout.
