How to Do Rollouts

How to Do Rollouts

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Use an ab wheel to develop strong abdominal muscles.

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Rollouts are a demanding core exercise that requires the use of an ab wheel. Cheap, long lasting and readily available, ab wheels are single wheels with a handle running through the center. Rollouts are a type of dynamic plank exercise that require you to maintain the neutral position of your lumbar spine as you stretch your body out horizontally. Before attempting this exercise, you should be able to comfortably perform regular planks as weak abdominal muscles could lead to lumbar hyperextension and injury.


Kneel on an exercise mat or cushioned surface and firmly grip the handles of your your ab wheel in both hands. Place the roller on the floor in front of your knees. Lean your weight down on the handles making sure your weight is evenly distributed left to right. This is your starting and finishing position.


Keeping your arms straight, inhale, brace your abs and push the wheel away from you and lower your chest toward the floor. Roll the wheel as far away from you as you can without overextending your lumbar spine or lower back. Initially this may only be slightly behind your head. As you become stronger, work toward getting your chest to within an inch of the floor so your upper body is roughly parallel to the floor. The further you reach out, the more demanding the exercise becomes.


Keeping your arms straight, use your abdominals and hip flexor muscles to pull the wheel back in toward your knees, exhaling as you do so. With the roller next to your knees and arms straight, reset your grip, inhale and repeat.


Make this exercise harder by standing on your feet and bending forward at the hips to place the ab roller on the floor. You can also wear a weighted vest. For a less demanding workout, perform this exercise uphill.


  • Warm up thoroughly before performing this challenging ab exercise.
  • Perform this exercise facing a wall to prevent the ab wheel rolling too far away from you.


  • Do not allow your spine to become hyperextended as this may lead to injury.
  • Stop your set if you feel any pain in your lower back or shoulders.