Wheel Roll-Out
Ab wheel roller, or roll-out, exercises engage a large number of different muscles, including the abdominal muscles. To keep the torso in position, the rectus abdominis must work hard to prevent the back from extending.
The oblique abdominal muscles on the sides stabilize the core by limiting lateral tilting and rotation. The transverse abdominis (beneath the oblique muscles) draws the abdominal wall inward and thus acts as a natural weightlifting belt to stabilize the core. In the back, the erector spinae also helps stabilize the spine.
The latissimus dorsi and pectoralis major perform a movement similar to the pullovers encountered in chest and back workouts. Both pull on the upper arms to bring them back from the overhead extended position to beneath the body. The triceps must work to keep the arms extended. The deltoids and rotator cuff muscles must stabilize the shoulder joint.
Muscles in the thigh and pelvis are involved in bringing the knees toward the chest. The glutes and hamstrings must then engage to push the body forward again and extend the legs.
Wheel roll-out execution
-
1
Get on your hands and knees with your hands supporting your weight on the handles of an ab roller. Cross your feet.
-
2
Slowly and in a controlled manner, push yourself forward from your legs and knees. During this movement, extend your arms forward.
-
3
Try to extend your arms and legs as far as possible.
-
4
Push forcefully downward through your hands to bring your arms back beneath your body in an extended position.
Wheel Roll-Out
Active muscles:
- Rectus abdominis
- External oblique
- Internal oblique
- Transversus abdominis (transverse abdominal muscle, or “corset muscle”)
- Serratus
Back:
- Latissimus dorsi
- Erector spinae
- Pectoralis major
- Deltoid
- Rotator cuff (stabilizing muscles of the shoulder joint)
Arms:
- Triceps
Pelvis:
- Psoas major
- Iliacus
Legs:
- Rectus femoris
- Sartorius
- Hamstrings
Glutes:
- Gluteus
Ab wheel roller, or roll-out, exercises engage a large number of different muscles, including the abdominal muscles. To keep the torso in position, the rectus abdominis must work hard to prevent the back from extending.
The oblique abdominal muscles on the sides stabilize the core by limiting lateral tilting and rotation. The transverse abdominis (beneath the oblique muscles) draws the abdominal wall inward and thus acts as a natural weightlifting belt to stabilize the core. In the back, the erector spinae also helps stabilize the spine.
The latissimus dorsi and pectoralis major perform a movement similar to the pullovers encountered in chest and back workouts. Both pull on the upper arms to bring them back from the overhead extended position to beneath the body. The triceps must work to keep the arms extended. The deltoids and rotator cuff muscles must stabilize the shoulder joint.
Muscles in the thigh and pelvis are involved in bringing the knees toward the chest. The glutes and hamstrings must then engage to push the body forward again and extend the legs.
Wheel roll-out technique
Perform the exercise on a firm mat that still allows the ab roller to roll properly and provides a comfortable surface for your knees. Alternatively, perform the exercise on a hard surface with a folded towel placed beneath your knees.
Alternatives
- Barbell roll-out
- Stability Ball Roll-Out
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