Fysiqal

Carry & Anti-Movement Core · Advanced

Ab Wheel Rollout

Isolation carry & anti-movement core exercise using bodyweight, ab wheel.
Ab Wheel Rollout demonstration (no audio).
Difficulty
Advanced
Equipment
Bodyweight, Ab wheel
Mechanics
Isolation
Sides
Bilateral
Main plane
Sagittal

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How to do the Ab Wheel Rollout

Cues reviewed by Kwabena Osei on

Setup

Kneeling, hands gripping the wheel handles, wheel on the floor in front of you.

  1. Roll the wheel forward, extending your body out while keeping your core braced and your lower back from sagging.

  2. Roll out only as far as you can control and still pull back -- don't chase range at the cost of a sagging lower back.

  3. Pull back to the starting position by contracting your abs, not by yanking with your arms.

Common mistakes

  • Letting the lower back sag/arch as you roll out, which shifts load off the abs and onto the lumbar spine.

  • Rolling out further than you can control the return from.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Spine extensionprimary action · resisted

    Rectus abdominis (stabilizer, high emphasis); Transverse abdominis (stabilizer, high emphasis); External oblique (stabilizer, moderate emphasis); Internal oblique (stabilizer, moderate emphasis); Latissimus dorsi (synergist, moderate emphasis)

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.