What is Ab Wheel Rollout?

The Ab Wheel Rollout is a hard calisthenics core movement that challenges spinal stability by rolling an ab wheel forward and back while maintaining a hollow position. It primarily targets the core, lats, glutes and lower back, and demands strong full-body tension and control.

How to Do Ab Wheel Rollout

  1. Start position: Kneel with an ab wheel at your feet, arms straight, back neutral, hips hinged and core braced in a hollow position to protect the spine.
  2. Brace and tuck: Exhale and brace your core, posterior pelvic tilt (tailbone tucked), squeeze glutes and keep shoulders away from ears to maintain whole-body tension.
  3. Roll forward slowly: Keeping arms straight and wrists neutral, roll the wheel forward slowly until you reach your maximum while preventing spinal arching or hip sagging.
  4. Maintain hollow position: Hold the hollow posture—no lumbar extension. If your lower back starts to arch, stop and roll back to the start or regress to knees.
  5. Return with control: Drive through lats and abs to pull the wheel back, keeping arms extended and core engaged until you reach the start position safely.
  6. Progress or regress: If too hard, perform kneeling rollouts or limit range; progress by increasing range, adding slow negatives, or doing standing rollouts when ready.

Muscle Groups

Core, Latissimus, Glutes, Back

Description

Start in a pike position, neutral back, hinge at the hips and legs straight. Arms straight, wrist neutral, and the wheel close to your feet.

Maintain a hollow position throughout, core engaged, PPT (Tailbone tucked), this protects the lower back.

Create whole body tension, bracing the core, squeezing your glutes, and maintain this as you slowly roll the wheel forward. Maintain straight arms, and neutral wrist position.

Roll forward as far you can, while maintaining your hollow position (Do not allow your back to arch)

Squeeze your legs, your whole body should engaged. Return to the start by using your lats, arms straight, driving into the floor.

The hips should not hinge before the shoulders. It’s crucial the your core remains engaged, bracing against extension of the spine. If this is too advanced, look for an easier regression such as Kneeling Ab Wheel Rollouts.

Movement Group

Core

Required Equipment

Ab Wheel

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of Ab Wheel Rollouts?

Ab Wheel Rollouts build anti-extension core strength, improve shoulder-to-hip coordination, and engage lats and glutes for posterior chain stability. They enhance posture and athletic transfer—but require good technique to avoid lower-back strain, so progress gradually and use regressions if needed.

What common mistakes should I avoid with Ab Wheel Rollouts?

Common mistakes include letting the lower back sag or arch, hinging at the hips before shoulders, bending the arms, and rushing the movement. Fixes: brace the core, maintain posterior pelvic tilt, keep arms straight and move slowly—stop if your form breaks.

How can I progress or regress the Ab Wheel Rollout?

If full rollouts are too hard, use kneeling ab wheel rollouts, limit range of motion, or perform slow eccentric reps. Alternatives include plank variations, band-assisted rollouts, or using an incline surface. Progress by increasing range, tempo control, then trying standing rollouts.