Ab Wheel Rollout
Rolling the ab wheel out and back. Extreme core demands. It works mainly the abs, with help from the obliques and lats.
Flawless ranks it by sets logged: Gold, the third of eight ranks, starts at 50.
How to do Ab Wheel Rollout
- Kneel on a pad with the wheel on the floor under your shoulders, pelvis tucked and ribs pulled down.
- Roll out slowly, keeping the lower back from arching; that is the whole exercise.
- Go only as far as you can come back from; a wall in front of you is a good limit.
- Pull back by bracing the abs and pulling with the lats, not by sitting back onto the heels.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Abs | Rectus abdominis |
| Secondary | Obliques | Obliquus abdominis |
| Secondary | Lats | Latissimus dorsi |
Muscle data from StrengthLog.
Why do it
- The hardest anti-extension work there is
- Abs, lats and shoulders in one movement
- Honest test of whether the core holds
How Flawless ranks Ab Wheel Rollout
| Rank | Sets logged |
|---|---|
| Bronze | start |
| Silver | 10 |
| Gold | 50 |
| Platinum | 150 |
| Diamond | 300 |
| Obsidian | 600 |
| Painite | 1,000 |
| Antimatter | 3,000 |
Flawless ranks Ab Wheel Rollout by sets logged: the number of sets you have logged over time. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Ab Wheel Rollout work?
It works mainly the abs, with help from the obliques and lats.
How do you do Ab Wheel Rollout?
Kneel on a pad with the wheel on the floor under your shoulders, pelvis tucked and ribs pulled down. Roll out slowly, keeping the lower back from arching; that is the whole exercise. Go only as far as you can come back from; a wall in front of you is a good limit. Pull back by bracing the abs and pulling with the lats, not by sitting back onto the heels.
How does Flawless rank Ab Wheel Rollout?
By sets logged: the number of sets you have logged over time. Gold starts at 50 and Diamond at 300, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.