How to do an Ab Rollout
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 1,237,222
- Popularity Rank
- 161st
- Difficulty
- Intermediate
- Abs Strength
- 78 mSCORE 66th
- Equipment Required
Ab Wheel
Workouts with Ab Rollout
Target muscles worked
Instructions for Proper Form
Ab Rollout is a compound exercise that primarily targets the core. Using an ab roller, this movement challenges your ability to maintain stability as you extend your body parallel to the ground. This exercise is great for developing core strength and stability, which can translate to better performance in other strength-training movements. The instability and range of motion make this a more challenging core exercise.
- Start in a tall kneeling position with an ab roller positioned in front of you.
- Hinge your hips to drop down and grab the handles of the ab roller with extended arms allowing your elbows to flex slightly. Maintain this extended arm position.
- Brace your core before wheeling the ab roller forward to keep your spine neutral.
- Continue to rollout until you’ve reached a straight alignment from your knees to your shoulders.
- Exhale to return to the starting position.
Sets & Reps Calculator
Average Ab Rollout standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
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Alternatives & Variations to Ab Rollout
1. Crunches
94 mSCORESWAPPED 4,090 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
2. Ab Crunch Machine
96.1 mSCORESWAPPED 3,843 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
3. Plank
92.8 mSCORESWAPPED 3,155 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
4. Bicycle Crunch
91.8 mSCORESWAPPED 3,125 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
5. Cable Crunch
88.8 mSCORESWAPPED 2,175 TIMESCable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.
6. Leg Raise
96.5 mSCORESWAPPED 1,942 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
7. Russian Twist
96.2 mSCORESWAPPED 1,722 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
8. Decline Crunch
79.5 mSCORESWAPPED 1,570 TIMESDecline Crunch is a more challenging variation on the more standard crunch. Similar to a standard Crunch, this is a bodyweight core exercise. The use of a decline bench forces you to lay back further than you can on a flat surface. This helps improve muscle activation.
- Intermediate
- Abs
- Decline Bench