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AdvancedCoreBodyweightCompound

Ab Rollout

An advanced core exercise using an ab wheel or barbell that challenges anti-extension strength throughout the entire core.

Ab Rollout demonstration

Visual demonstration — Ab Rollout

Muscles Worked

Rectus Abdominis (Primary)Transverse AbdominisObliquesLatsHip Flexors

Step-by-Step Instructions

  1. 1Kneel on the floor holding an ab wheel or barbell with small plates
  2. 2Slowly roll the wheel forward, extending your body
  3. 3Go as far as you can while maintaining a flat back
  4. 4Use your core to pull yourself back to the starting position
  5. 5Maintain a slight posterior pelvic tilt throughout

Training Recommendations

Strength
Sets3-4
Reps5-8
Rest90-120 sec
Hypertrophy
Sets3
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps12-15
Rest45-60 sec

Tips & Variations

  • Start with short range of motion and gradually increase
  • Squeeze your glutes to protect your lower back
  • Don't let your hips sag

Common Mistakes to Avoid

  • Sagging hips
  • Going too far too soon
  • Using hip flexors instead of core

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