Ab Wheel
Challenge your core! The Wheel Roll-Out builds serious ab strength. Start slow, stay controlled, and feel the burn!
The Ab Wheel is a compound exercise that mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Ab Wheel Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Lats (latissimus dorsi)
Ab Wheel Variations and Alternatives
How to do the Ab Wheel
Exercise mat (optional for comfort)
1. Starting Position:
Begin on your hands and knees on the exercise mat.
Place the ab wheel in front of you, ensuring it is centered between your hands.
Grip the handles firmly with both hands.
Body Positioning:
Position your knees shoulder-width apart.
Keep your back straight and engage your core muscles.
Your head should be in a neutral position, looking slightly ahead of you.
Rolling Out:
While maintaining a strong core, gently roll the wheel forward by extending your arms.
Allow your body to move forward, keeping your back straight and hips in line with your shoulders.
Continue rolling the wheel out until your arms are fully extended and your body is parallel to the ground.
Returning to Start:
To return to the starting position, engage your core and pull the wheel back towards your knees.
Keep your movements controlled; do not let your back sag or arch excessively.
Repetitions:
Start with 5 to 10 repetitions, depending on your fitness level.
Rest briefly in between sets as needed.
Tips for Beginners:
If fully extending is too difficult, you can start with a smaller range of motion, rolling only partway out.
Focus on form over distance; maintain stability throughout the movement.
As you get stronger, gradually increase the range you roll out.
Cautions:
Avoid this exercise if you have any back issues or injuries.
Consult a fitness professional if you are unsure about your form.
Ab Wheel FAQs
What muscles does the Ab Wheel work?
The Ab Wheel mainly works the core, with help from the back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Ab Wheel?
None. The Ab Wheel is a bodyweight exercise, so you can do it anywhere.
Is the Ab Wheel a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Ab Wheel variations and alternatives?
Similar exercises include the Ab Roller Crunch, Barbell Roll-Out, Dumbbell Roll-Out and Kneeling Forward Stay Wheel Roll-Out.
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