Ab Wheel Rollout: how to do it right
In short: The Rollout loads the abs in the extended position, as your trunk stretches out and the rectus abdominis resists lower back extension.
How to do it, step by step
- 1On your knees, wheel or bar under your shoulders, back neutral and pelvis slightly tucked under.
- 2Roll forward keeping your arms semi-straight, the trunk follows as one block.
- 3Go for the maximum range you can control, without arching your lower back.
- 4Brake at the bottom point, then come back by pulling with your abs, not your arms.
- 5Control the return for 2 to 3 seconds, no jerking or bouncing.
The mistake to avoid
Don't sag your lower back as you roll out, or you'll strain your lower back.
Other common mistakes
- Arching your lower back at the end of the roll out: keep your pelvis tucked under and brace before you start.
- Going too far too soon: shorten the range and progress over the weeks.
- Pulling with your arms on the way back: think about bringing your pelvis back with your abs, arms passive.
- Rolling out in free fall: control every centimeter, especially the most stretched point.
Muscles worked
- Main:
- Abs
Rectus abdominis first and foremost, mostly its upper part, to prevent the trunk from extending. The transverse abdominis and obliques stabilize the pelvis and spine. Lats and triceps act as secondary brakes on the roll out.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
On your knees, wheel or bar under your shoulders, back neutral and pelvis slightly tucked under. Roll forward with semi-straight arms, the trunk follows as one block without arching your lower back. Brake at the bottom point, then come back by pulling with your abs, not your arms.
How far should I roll out?
The more you roll out, the longer the lever and the harder your abs fight extension: the peak tension is with your arms far out front and your trunk almost flat. Only go where you keep your back neutral and can brake. Range is a choice, not an obligation: a perfectly braced half-range rollout beats a full one with an arched back.
I don't feel anything, is that normal?
You should feel your abs fighting, especially at the end of the roll out when your trunk stretches. If you feel nothing, you are probably not going far enough or you are pulling with your arms: slow down the bottom point and think about bringing your pelvis back with your abs. Do not judge by the distance reached but by the control.
How fast should I do the movement?
Brake the roll out over 2 to 3 seconds, that is where your abs work the most. Come back firmly but under control, no jerking or bouncing. Every centimeter of the bottom point must be mastered.
How should I breathe?
Breathe in before you start and hold the air slightly to create abdominal pressure that protects your spine. Keep your brace active throughout the roll out. Breathe out as you come back, once you are past the hardest point.