Wheel Roller exercises

Wheel Roller: 10+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What the ab wheel is for

An ab wheel is a wheel with handles that you roll out in front of you. Holding the trunk straight as the wheel rolls away is one of the hardest anti-extension exercises for the abs, and it also works the lats and shoulders.

Technique and safety

Start from the knees, roll out only as far as you can keep the lower back from sagging, and pull back with the abs. Rolling towards a wall limits the distance while you build strength.

Five to start with

  1. 1
    BeginnerIncline Ab Wheel Rollout

    Rolling uphill shortens the lever. A good starting point.

  2. 2
    IntermediateWall-Assisted Standing Ab Wheel Rollout

    A wall stops the wheel at a safe distance.

  3. 3
    AdvancedAb Wheel Rollout

    The standard rollout from the knees.

  4. 4
    IntermediateEccentric Ab Wheel Rollout

    Slow rollouts with an easier return, to build strength.

  5. 5
    AdvancedAb Wheel Oblique Rollout

    Rolling out to each side brings in the obliques.

All 10+ ab-wheel exercises