Standing Ab Wheel Rollout
Ab wheel rollout starting from standing; an advanced, highly demanding variation for the core.
- Primary muscleCore
- Also worksLower back
- EquipmentAb wheel
- MovementCore
- LevelAdvanced
- Core
- Lower back
- Ab wheel
How to do the Standing Ab Wheel Rollout
4 steps, in the order you do them.
- Stand with your feet hip-width apart, bend forward and place the wheel on the floor in front of your feet.
- With your abs tight and your back slightly rounded, roll forward, extending your body.
- Go as far as you can without letting your lower back sag.
- Pull back with your abs to the starting position. If you can't, start from your knees.
Muscles worked
Common Standing Ab Wheel Rollout mistakes
What goes wrong most often when you do the Standing Ab Wheel Rollout, and how to fix it.
Your lower back sags when you reach far.
Roll out only as far as you can keep your lower back firm. If it arches, shorten the range.
On the way back, your hips shoot back before your torso.
Return by pulling with your abs, with your back slightly rounded, and let your hips follow.
You do it standing without mastering the kneeling version first.
If you can't reach far with control standing, do the set from your knees and progress gradually.
Alternatives to the Standing Ab Wheel Rollout
They work the core with other equipment, including options for training at home.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
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Frequently asked questions
What muscles does the Standing Ab Wheel Rollout work?
The Standing Ab Wheel Rollout works mainly the core. It also works the lower back.