Core · Isolation Exercise
Ab Wheel Rollout
The Ab Wheel Rollout is an isolation exercise that primarily trains the Core. Here is how to perform it with good form, the muscles it works, and how to program it.
Isolation
Bodyweight
Intermediate
Muscles worked
Core — primary
How to perform the Ab Wheel Rollout
1
Set up
Kneel, hands on wheel directly under shoulders.
2
Execute
Roll out, keep hips locked — no sagging.
3
Form check
Pull back in using abs, not arms.
How to program it
2–3 sets × 10–15 reps · 0–1 reps in reserve · 60–90 s rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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