Ab Wheel Rollout
Muscles worked: Abdominals, Obliques
How to do it
- 1
Kneel on the floor with an ab wheel in front of you, gripping the handles.
- 2
Engage your core and slowly roll the wheel forward, extending your body as far as you can while keeping your back straight.
- 3
Pause briefly at the extended position, then use your core to roll the wheel back to the starting position.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Ab Wheel Rollout FAQ
What muscles does the Ab Wheel Rollout work?
The Ab Wheel Rollout primarily works the Abdominals, with the Obliques assisting.
What are the best sets and reps for the Ab Wheel Rollout?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
How many Ab Wheel Rollout is good?
There is no single number: a good Ab Wheel Rollout depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Ab Wheel Rollout in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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