Standing Wheel Rollout
Description
The standing ab wheel rollout is the most advanced version of the ab wheel rollout — performed from the feet instead of the knees. The increased lever arm makes it exponentially harder than the kneeling version. It is one of the hardest core exercises in existence and demands elite anti-extension strength.
Equipment Required
Standing Wheel Rollout Instructions
- Stand with feet hip-width apart, holding an ab wheel on the floor in front of your toes.
- Bend at the hips to reach the wheel. Grip the handles.
- Brace your core extremely hard. Tuck your pelvis (posterior tilt).
- Slowly roll the wheel forward, extending your body.
- Continue rolling until your body is nearly horizontal — arms overhead, body straight.
- Do NOT let your lower back arch at any point. If it arches, you have gone too far.
- Pull yourself back to standing by contracting your abs and lats.
- Master the kneeling rollout for sets of 15+ before attempting standing.
Standing Wheel Rollout Form & Visual
Standing Wheel Rollout Benefits
- One of the hardest core exercises in existence
- Builds elite anti-extension strength
- Develops lat and shoulder strength
- Benchmark calisthenics core exercise
- No equipment needed besides an ab wheel
- Progresses from kneeling rollouts
Standing Wheel Rollout Muscles Worked
- Rectus abdominis (extreme demand)
- Transverse abdominis
- Obliques
- Latissimus dorsi (heavy)
- Anterior deltoid
- Hip flexors
Standing Wheel Rollout Variations & Alternatives
- Kneeling Ab Wheel Rollout
- Ring Rollout
- Wall-Stop Standing Rollout (regression)
- Single-Arm Standing Rollout (elite)
- Barbell Rollout
