Core · Ab Wheel
Standing Ab Wheel Rollout
How to do the standing 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
- Expert
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Start standing, holding an ab wheel on the floor in front of you. Roll the wheel forward while maintaining a strong core and straight arms, then pull it back to the starting position.
- 1Brace your core and tuck your pelvis under so you feel deep abdominal engagement throughout the rollout
- 2As you extend, engage your lats and keep your arms straight; you should feel tension from your lats into your abs
- 3Squeeze your glutes and maintain a hollow body position to keep your midsection solid
Common mistakes
- Don't let your lower back sag or arch, if you feel your spine dipping, shorten your range of motion
- Avoid sitting back on your heels or piking your hips up toward the ceiling
- Don't bend your elbows or let the wheel wander off line; keep your movement straight ahead
Muscles worked
The standing 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 standing ab wheel rollout for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed April 2026.