What muscles does an ab wheel rollout work?

The ab wheel rollout mainly works the abs, with help from the obliques, lower back.

How many sets and reps of the ab wheel rollout should I do?

At advanced level, do 2–3 sets of 5–10 slow reps, resting 30–60 seconds between sets, 2–3 times a week. Add reps or slow the movement down before moving to a harder variation.

Ab wheel rollout: how to do it with proper form

Works the abs. Equipment: Ab wheel. Level: advanced.

Also called: ab roller, ab wheel.

Ab wheel rollout, start position — Fig. 1 — Start

Ab wheel rollout, end position — Fig. 2 — End

Step by step

01Kneel, brace hard.
02Roll out only as far as you can control.
03Pull back with the abs.

Common mistake

Letting the hips sag and hurting the back.

How long to hold, and how often

Sets: 2–3 sets
Each set: 5–10 slow reps
Rest: 30–60 seconds between sets
How often: 2–3 times a week

Progress: Add reps or slow the movement down before moving to a harder variation.

Easier and harder variations

Easier · IntermediateHanging knee raise →

Ab wheel rollout FAQ

What muscles does an ab wheel rollout work?: The ab wheel rollout mainly works the abs, with help from the obliques, lower back.
How many sets and reps of the ab wheel rollout should I do?: At advanced level, do 2–3 sets of 5–10 slow reps, resting 30–60 seconds between sets, 2–3 times a week. Add reps or slow the movement down before moving to a harder variation.
What is the most common ab wheel rollout mistake?: Letting the hips sag and hurting the back.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.