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Waist · Wheel Roller
Reverse Ab Wheel Rollout
Reverse Ab Wheel Rollout is an intermediate isolation strength exercise that works the abs (waist), with the shoulders and quadriceps 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
- Core · Rectus Abdominis, Obliques
Secondary muscles
- Shoulders · Deltoids
- Quadriceps · Quadriceps Femoris
How to do Reverse Ab Wheel Rollout
- Begin in a plank position with your hands on the floor, arms straight, and the ab roller set under your feet. Your legs should be straight back, forming a straight line from head to heels.
- Engage your core and slowly roll the ab roller towards your hands, keeping your legs straight. Continue rolling until your thighs are vertical to the floor.
- Hold the position briefly, ensuring your core is tight and your back is straight.
- Roll the ab roller back to the starting position with control, maintaining a straight line with your body. Repeat for the desired number of repetitions.
Form tips
- Breathe steadily, exhaling as you roll the roller towards your hands and inhaling as you return to the starting position.
- Avoid arching your back; maintain a neutral spine to prevent strain on your lower back.
- Start with a small range of motion if you are new to this exercise, gradually increasing the distance as you build strength.
- Perform the exercise on a stable, non-slip surface to ensure safety and prevent slipping.
Reverse Ab Wheel Rollout alternatives
More abs exercises
Reverse Ab Wheel Rollout FAQ
What muscles does Reverse Ab Wheel Rollout work?
Reverse Ab Wheel Rollout mainly works the abs in the waist (Rectus Abdominis and Obliques). The shoulders and quadriceps work as secondary muscles.
What equipment do you need for Reverse Ab Wheel Rollout?
You need a wheel roller.
How many sets and reps of Reverse Ab Wheel Rollout 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 Reverse Ab Wheel Rollout good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Reverse Ab Wheel Rollout 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 Reverse Ab Wheel Rollout?
Other exercises for the abs include Suspension Trainer With Grips Reverse Ab Rollout, Barbell Rollout, Dumbbell Ab Crunch and Ab Tuck.
For developers
Use Reverse Ab Wheel Rollout 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.
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