Ab Wheel Rollout
Muscles worked: Abs.
How to do it
- Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.
- Now place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position).
- Slowly roll the barbell straight forward, stretching your body into a straight position.
- After a second pause at the stretched position, start pulling yourself back to the starting position as you breathe out.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Tuck the pelvis before rolling out
- Go only as far as your lower back stays flat
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 1 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Cable Crunch - abs
- Hanging Leg Raise - abs
- Ab Crunch Machine - abs
- Decline Sit-Up - abs
Track the ab wheel rollout properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.