PlanWorkouts

Exercise 0796 · REF KtRomty

Standing Wheel Rollerout exercise animation

Standing Wheel Rollerout

Category
Waist
Equipment
Wheel Roller
Target
Abs

Rolling the wheel out from a standing position is a significantly harder variation than the kneeling ab wheel rollout, since the longer lever arm and lack of knee support demand far more core and lat strength to control. Most lifters need to fully master the kneeling version before attempting this standing one — going too far too fast here is a fast way to strain the lower back. It's one of the more advanced core exercises in general use.

How to Do the Standing Wheel Rollerout

  1. Start by standing tall with your feet shoulder-width apart and the wheel roller in front of you.
  2. Bend at your waist and slowly roll the wheel forward, keeping your back straight and your core engaged.
  3. Continue rolling forward until you feel a stretch in your abs and your body is extended as far as possible.
  4. Pause for a moment, then slowly roll the wheel back towards your body, returning to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Standing Wheel Rollerout primarily targets the Abs, with Lower Back as the primary synergist muscle group, along with the Shoulders.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have wheel roller? These target the same abs with different equipment.

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs

FAQ

What muscles does the Standing Wheel Rollerout work?
The Standing Wheel Rollerout primarily targets the abs, with the lower back and shoulders assisting.
What equipment do I need for the Standing Wheel Rollerout?
The Standing Wheel Rollerout is done with a wheel roller.
What's a good alternative to the Standing Wheel Rollerout?
If you don't have access to a wheel roller, the 3/4 Sit-Up targets the same abs using body weight instead.