What equipment do you need for the ab wheel rollout?

You need ab wheel to do the ab wheel rollout.

What is a good ab wheel rollout?

For men, a good ab wheel rollout is about 25 reps, the Gold (intermediate) standard in Kovo. Beginners manage around 2 reps, and the Champion standard is 70 reps. For women, it runs from about 1 reps to 23 reps. The tier table above lists every rank.

Core · Ab Wheel

Ab Wheel Rollout

How to do the ab wheel rollout, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Ab Wheel
Difficulty: Advanced
Logged as: Weighted reps
Movement: Extension
Mechanic: Isolation

Find more:Abs & Core exercises Bodyweight exercises

How to do it

Kneel on the ground with an ab wheel in front of you. Roll the wheel forward, extending your body, then use your core to pull yourself back to the starting position.

1Brace your midsection and keep your torso tight; you should feel deep tension in your abs
2Extend the joint under control; you should feel the working muscle contract without locking out
3Move deliberately and with control rather than relying on speed or momentum

Common mistakes

Don't feel pain or strain in unrelated areas; adjust your load or range if you do
Don't hyperextend or lock out your joints; avoid using momentum to complete the movement
Don't use momentum or rush through the reps, quality trumps quantity