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
See it in motion
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
Muscles worked
The ab wheel rollout mainly works the upper abs and lower abs, with the lats, lower back, front delts, quads, glutes, and hamstrings assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- LatsSupport
- Lower BackSupport
- Front DeltsSupport
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- Upper TrapsMinor
Kovo programs the ab wheel rollout for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the bicycle crunches
- How to do the cable crunch
- How to do the cable pallof press
- How to do the woodchop
- How to do the captains chair leg raise
- How to do the crunch
Last reviewed April 2026.