Ab Roller Crunch
Description
The ab roller crunch (ab wheel rollout) is a kneeling anti-extension core exercise where you grip an ab wheel, roll forward by extending your body, then pull back using your core. It is one of the most effective core exercises available.
Equipment Required
Ab Roller Crunch Instructions
- Kneel on the floor. Grip an ab wheel with both hands below your shoulders.
- Brace your core hard. Tuck your pelvis.
- Slowly roll the wheel forward, extending your body.
- Continue until your body is extended as far as your core can hold without arching.
- Pull the wheel back to start by contracting your abs and lats.
- Do not let your lower back arch at any point.
- Start with partial range and increase distance over time.
- Aim for 8 to 12 reps per set.
Ab Roller Crunch Form & Visual
Ab Roller Crunch Benefits
- One of the most effective core exercises
- Builds anti-extension core strength
- Develops lat and shoulder involvement
- Scalable by range of motion
- Inexpensive equipment
- Builds total core stability
Ab Roller Crunch Muscles Worked
- Rectus abdominis (heavy)
- Transverse abdominis
- Obliques
- Latissimus dorsi
- Anterior deltoid
Ab Roller Crunch Variations & Alternatives
- Ab Wheel Rollout
- Standing Ab Wheel Rollout
- Barbell Rollout
- Slider Rollout
- Ring Rollout
