Ab Wheel Rollout

Loaded anti-extension, excellent for the rectus abdominis; demands a strong core.

• Isolation
• Bodyweight
• Advanced

How to do it

• Roll forward without arching your lower back
• Keep your pelvis tucked
• Start from your knees and control the range
• Return by squeezing your abs

Sets, reps and tempo

Ranges: 6–15 reps · 1–2 RIR (build up the range of motion gradually)

Tempo: Roll out for 3 s resisting, return under control

Common mistakes

• Arching your lower back as you extend (lower-back pain)
• Going further than your core can hold
• Pulling with your hips to return

Muscles worked

Primary

• Core / abs

Secondary

• Erectors / lower back
• Lats

Alternatives

• Plank / Anti-Extension
• Cable Crunch (weighted abs)