Standing Ab Wheel Rollout
A full rollout from a standing position with the body extending until nearly parallel to the floor. It is one of the most demanding anti-extension core exercises.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
Secondary muscles
- Obliques
- Lats (Latissimus Dorsi)
- Serratus Anterior
- Hip Flexors
- Triceps
- Sets
- 3
- Reps
- 3–8
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet hip-width apart, fold forward and place the ab wheel on the floor in front of your feet with arms straight.
Brace hard and tuck your pelvis so your back is flat or slightly rounded.
Roll the wheel forward slowly as your body lowers into a long straight line.
Stop just above the floor or at the furthest point you can hold without arching.
Pull the wheel back toward your feet by driving your hips up and contracting your abs.
Breathing: Inhale as you roll out, exhale forcefully as you pull back.
Coaching tips
Hollow body the whole way
Arms stay straight
Control out, power back
Common mistakes
Arching the lower back at the bottom
Bending the elbows
Attempting before mastering kneeling rollouts
Safety notes
Master full-range kneeling rollouts first and use a wall as a stopper while learning.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.