Standing Wheel Rollout

Standing Wheel Rollout


The Standing Wheel Rollout is an exercise that targets the core muscles, particularly the abs and lower back. It involves standing upright while holding a wheel or roller and rolling it forward and backward while maintaining a stable core and avoiding excessive arching of the back. This exercise can be challenging and requires proper form and technique to avoid injury.

Muscle Group

Equipment Required

Standing Wheel Rollout Instructions

  1. Start by standing with your feet shoulder-width apart and holding an ab wheel in both hands.
  2. Extend your arms straight out in front of you, keeping your core engaged and your back straight.
  3. Slowly roll the wheel forward, keeping your arms straight and your core tight.
  4. Continue rolling the wheel out as far as you can while maintaining proper form.
  5. Pause for a moment at the end of the movement, then slowly roll the wheel back towards your feet.
  6. Repeat for the desired number of reps.

Standing Wheel Rollout Form & Visual

Standing Wheel Rollout

Standing Wheel Rollout Benefits

  • Strengthens the core muscles, including the abs, obliques, and lower back
  • Improves stability and balance
  • Increases shoulder and arm strength
  • Helps to prevent lower back pain and injury
  • Can be modified to increase or decrease difficulty

Standing Wheel Rollout Muscles Worked

  • Rectus Abdominis
  • Obliques
  • Erector Spinae
  • Triceps
  • Pectoralis Major
  • Anterior Deltoids

Standing Wheel Rollout Variations & Alternatives

  • Kneeling Wheel Rollout
  • Assisted Wheel Rollout
  • Single Arm Wheel Rollout
  • Feet Elevated Wheel Rollout
  • Decline Wheel Rollout