Exercise guide · Advanced · Compound

Wheel Rollout: How to Do It & Muscles Worked

The wheel rollout is an advanced core exercise that targets the abdominal muscles and also engages the lower back. It requires significant core strength, stability, and control to perform safely and effectively.

Primary muscles
Abs
Equipment
Wheel Roller
Level · type
Advanced · Compound
Demonstration of the wheel rollout
Front view: muscles worked by the wheel rollout. Primary: abs.
Back view: muscles worked by the wheel rollout. Primary: abs.
Primary

How to do the wheel rollout

  1. Step 1: Kneel on the floor and place the wheel roller in front of you.
  2. Step 2: Place your hands on the handles of the wheel roller and extend your arms straight out in front of you.
  3. Step 3: Engage your core muscles and slowly roll the wheel forward, keeping your back straight and your abs tight.
  4. Step 4: Continue rolling forward until your body is fully extended and your arms are overhead.
  5. Step 5: Pause for a moment, then slowly roll the wheel back towards your knees, maintaining control and keeping your abs engaged.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the wheel rollout by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Wheel Rollout alternatives

More exercises that train the abs as their main target:

More abs exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.