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All abs & core exercisesAbs & Core · Gym

Ab Wheel Rollout

Best anti-extension exercise in existence.

AdvancedAb wheel3 × 5–10
Ab Wheel Rollout demonstration thumbnail — How to Perform the PERFECT Ab Wheel Rollout | 5 PRO TIPS to Avoid Back Pain #shots #trending
Core (anti-extension)Ab wheel

Ab Wheel Rollout

Demo · VEEDFIT

Verified Ab Wheel Rollout demonstration by VEEDFIT. Click to play.

How to do the Ab Wheel Rollout

  1. 1Ribs down, glutes squeezed
  2. 2Roll under control
  3. 3Never sag the low back

Benefits of the Ab Wheel Rollout

  • Builds strength and size in the core (anti-extension) through a full, controlled range of motion
  • Loads predictably week to week, which makes progressive overload simple to track
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  3. 3Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  4. 4ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services