PlanWorkouts

Exercise 0857 · REF NAgVB3t

Wheel Rollerout exercise animation

Wheel Rollerout

Category
Waist
Equipment
Wheel Roller
Target
Abs

The kneeling ab wheel rollout is deceptively simple — roll out, roll back — but the lever arm created as the wheel extends away from the body makes this one of the more demanding core exercises available, well beyond what a crunch or plank asks for. The core has to resist the lower back from sagging as the wheel extends, which is what actually trains it, not the rolling motion itself. Most lifters need to limit the range at first and extend it gradually as core strength builds.

How to Do the Wheel Rollerout

  1. Kneel on the floor and place the wheel roller in front of you.
  2. Place your hands on the handles of the wheel roller and extend your arms straight out in front of you.
  3. Engage your core muscles and slowly roll the wheel forward, keeping your back straight and your abs tight.
  4. Continue rolling forward until your body is fully extended and your arms are overhead.
  5. Pause for a moment, then slowly roll the wheel back towards your knees, maintaining control and keeping your abs engaged.
  6. Repeat for the desired number of repetitions.

Muscles Worked

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

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 Wheel Rollerout work?
The Wheel Rollerout primarily targets the abs, with the lower back as the main supporting muscle group.
What equipment do I need for the Wheel Rollerout?
The Wheel Rollerout is done with a wheel roller.
What's a good alternative to the 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.