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CoreBodyweightIsolation — spinal flexion

Ab Wheel Rollout

Reviewed by Bryan Cortez, MS

Roll only as far as your back stays flat — the abs resist the arch, that's the whole exercise.

Rep Sweet Spot
8-15
Sets
2-3
sets
RIR
1-2

How to do it

Setup

  • Knees on a pad, wheel under the shoulders, abs braced, pelvis tucked.

Execution

  • Roll out as far as you can keep a flat (non-arching) lower back, then pull back with the abs; the lower back must never sag.

Common Errors

  • Lower back arching/sagging on the roll-out
  • Rolling out past your control
  • Pulling back with the hip flexors instead of the abs
  • Going to standing before you've earned it

No-Fly Zone

under 5 reps (rolling out past your control just arches and strains the lower back)

Programming

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If it hurts

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The Evidence

Builds powerful anti-extension core strength under stretch. NOT a beginner move — a sagging back makes it a lower-back exercise.

SFR — 2.3

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.