Own Every Range
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VIDEO DEMO

Ab Wheel Rollout

YouTube · Alex CrockfordHow To Ab Rollout! Progressions for Beginner & AdvancedWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Ab Wheel Rollout

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Kneel on a pad with the wheel under the shoulders, glutes lightly squeezed, and ribs tucked.

  2. 02
    Move

    Roll forward by moving shoulders and hips together while the trunk stays braced.

  3. 03
    Finish

    Turn around before the low back sags, then pull the wheel back under the shoulders without sitting back first.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

TRUNK & SPINE / 62

Long rangeLong range

Ab Wheel Rollout

Sets: 3–4 · Reps: 5–10 controlled

Lengthen the front of the trunk under a growing lever without losing the ribcage.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

As the wheel travels away, the arms and hips open while the abdominals resist being pulled into an uncontrolled arch. More distance is only useful when the same trunk position comes back with you.