How to do the Ab Wheel Rollout
Kneel on a mat holding the wheel with both hands under your shoulders.
Squeeze your abs and glutes.
Roll the wheel forward as far as you can without your lower back sagging.
Pull the wheel back to the start using your abs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Ab Wheel Rollout doesn’t suit your gym or your joints.
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