Core · Bodyweight
Standing Wheel Rollout
How to do the standing wheel rollout, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Expert
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand holding an ab wheel against the floor in front of you with straight arms. Brace your core and roll the wheel forward as far as you can control, then pull it back to the start using your abs and lats.
- 1Deep abdominal bracing throughout the rollout
- 2Lats engaging with straight arms as you extend
- 3Glutes squeezed and a hollow body holding the midsection solid
Common mistakes
- Letting your low back sag or arch as you reach out
- Piking your hips up or sitting back on your heels
- Bending your elbows or letting the wheel veer off line
Muscles worked
The standing 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 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 June 2026.