Core · 3–1–3
Ab Wheel Rollout
Learn Ab Wheel Rollout with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Rectus abdominis, Transverse abdominis.
- Equipment
- Ab wheel and exercise mat
- Suggested tempo
- 3–1–3
PRIMARY MUSCLES
Rectus abdominis · Transverse abdominis
SUPPORTING MUSCLES
Transverse abdominis · Internal and external obliques · Spinal erectors · Gluteal muscles
Setup
- Kneel on a pad and grip the wheel below the shoulders.
- Tuck the pelvis slightly, keep the ribs down, and establish a stable line from knees to shoulders.
- Use a short range first to confirm wheel control and return strength.
Execution
- Keep the elbows nearly straight and roll forward slowly.
- Move the hips and shoulders together while the abdomen prevents lower-back sagging.
- Travel only as far as the ribs and pelvis remain controlled.
- Pull the wheel toward the knees while the torso and hips return together.
Breathing
- Inhale into the sides and back of the waist, then exhale as the ribs draw toward the pelvis and the abdomen braces.
- Continue breathing during the exercise instead of replacing core control with prolonged breath holding.
Common mistakes
- The hips drop, the lower back sags, or the ribs flare during the rollout.
- Only the arms move while the hips remain behind the knees.
- The range exceeds return strength and the hips or arms pull the body back.
Safety
- Begin with a range, repetition count, or hold time that preserves a neutral spine and normal breathing.
- Secure the bar, wheel, cable, rope, and mat and keep the surrounding area clear.
- Stop and seek qualified help for sharp pain, numbness, or dizziness involving the lower back, neck, shoulders, or abdomen.
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