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Waist · Wheel Roller
Ab Wheel Halfway Out
Ab Wheel Halfway Out is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors and shoulders assisting. It needs a wheel roller. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Wheel Roller
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · rectus abdominis
Secondary muscles
- Hip Flexors · iliopsoas
- Shoulders · deltoids
How to do Ab Wheel Halfway Out
- Start by kneeling on a mat with the ab wheel placed on the floor in front of you, holding it with both hands. Ensure your arms are extended and your back is straight.
- Roll the ab wheel forward, extending your body halfway while keeping your core engaged and your hips slightly extended backward.
- Roll the ab wheel back to the starting position, using your core muscles to control the movement and maintain stability.
- Repeat the movement, extending halfway and returning to the starting position each time.
Form tips
- Keep your core muscles engaged throughout the exercise to protect your lower back and maintain stability.
- Perform the movement slowly and with control, avoiding using momentum to maximize muscle engagement.
- Ensure your hips are slightly extended backward when rolling out to maintain proper form and prevent lower back strain.
Ab Wheel Halfway Out alternatives
More abs exercises
Ab Wheel Halfway Out FAQ
What muscles does Ab Wheel Halfway Out work?
Ab Wheel Halfway Out mainly works the abs in the waist (rectus abdominis). The hip flexors and shoulders work as secondary muscles.
What equipment do you need for Ab Wheel Halfway Out?
You need a wheel roller.
How many sets and reps of Ab Wheel Halfway Out should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Ab Wheel Halfway Out good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Ab Wheel Halfway Out burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Ab Wheel Halfway Out?
Other exercises for the abs include Ab Tuck, Dumbbell Ab Crunch, Over Weight Ab Crunch and Ab Mat Sit-Up.
For developers
Use Ab Wheel Halfway Out in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_OS6EDH" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_OS6EDH", "name": "Ab Wheel Halfway Out", "model": "male", "counterpartId": "ex_AR3UIX", "target": "Abs", "equipment": "Wheel Roller", "media": { "mp4": "https://…/ex_OS6EDH/mp4-720.mp4?…", "poster": "https://…/ex_OS6EDH/poster.jpg?…" } }