At a glance
- Main muscle
- Core
- Also works
- Back
- Equipment
- Band, ball or wheel
- Rep range in Mitta
- 6 to 12 reps
- Skill level
- Intermediate
- How tiring
- Medium
How to do it
- Pelvis tucked under.
- Roll out as far as your back stays neutral.
- Pull back with your abs.
Pick a weight you can lift for 6 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Heavy eccentric loading in the stretch, but you can only progress through distance. Stop as soon as your lower back starts to arch.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Cable Crunch · Cable · rating A
- Hanging Leg Raise · Bodyweight · rating B
- Weighted Decline Crunch · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the ab wheel rollout.
Let Mitta set the weight.
Mitta plans the ab wheel rollout with a weight and rep target for every set, worked out from your last sessions.
Questions about the
ab wheel rollout
What muscles does the ab wheel rollout work?
The ab wheel rollout mainly trains your core. Your back help.
How many reps of the ab wheel rollout should I do?
Mitta plans the ab wheel rollout at 6 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the ab wheel rollout?
Good alternatives that train the same muscle are the cable crunch, hanging leg raise and weighted decline crunch.
Is the ab wheel rollout good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the ab wheel rollout have rating B?
Heavy eccentric loading in the stretch, but you can only progress through distance. Stop as soon as your lower back starts to arch.