Wheel Rollout

Wheel Rollout


The wheel rollout is an exercise that targets the core muscles, specifically the abs and lower back. It involves using an ab wheel or similar device to roll out from a kneeling position, extending the arms and stretching the core muscles before rolling back in. This exercise can help improve core strength and stability.

Muscle Group

Equipment Required

Wheel Rollout Instructions

  1. Kneel on the floor and hold the wheel rollout device with both hands, placing your hands shoulder-width apart on the handles.
  2. Place the wheel on the floor in front of you, with your arms extended and your hands gripping the handles.
  3. Slowly roll the wheel forward, keeping your core engaged and your back straight.
  4. Continue rolling the wheel forward until your body is fully extended and your arms are overhead.
  5. Hold this position for a few seconds, then slowly roll the wheel back towards your knees.
  6. Repeat for the desired number of repetitions.

Wheel Rollout Form & Visual

Wheel Rollout

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 for different fitness levels

Wheel Rollout Muscles Worked

  • Rectus Abdominis
  • Transverse Abdominis
  • Obliques
  • Erector Spinae
  • Latissimus Dorsi
  • Pectoralis Major
  • Triceps

Wheel Rollout Variations & Alternatives

  • Single Arm Wheel Rollout
  • Feet Elevated Wheel Rollout
  • Assisted Wheel Rollout with Resistance Band
  • Wide Stance Wheel Rollout
  • Decline Wheel Rollout