HyperBody
Exercise library · Core

Ab Rollout.

A core strengthening exercise that targets the rectus abdominis and obliques through a controlled extension and flexion movement.

AdvancedAb Wheel
Ab Rollout
The numbers
Sets
2–4
Reps
8–15
Rest
45–75
Muscles
Primary
Rectus abdominis
Secondary
Obliques · Lats
The play-by-play

How to do it.

  1. Step 01

    Kneel on the floor with an ab wheel or barbell in front of you.

  2. Step 02

    Grasp the handles with hands shoulder-width apart.

  3. Step 03

    Engage your core and slowly roll the wheel forward, extending your body.

  4. Step 04

    Maintain a straight line from your head to your knees, avoiding hip sag.

  5. Step 05

    Roll out as far as you can without losing core tension.

  6. Step 06

    Contract your abs to pull the wheel back to the starting position.

What separates good from great

Pro cues.

  • Keep your core tight throughout the entire movement.

  • Avoid arching your lower back as you roll out.

  • Control the movement; do not use momentum.