ex_6DZQW5

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Waist · Wheel Roller

Standing Ab Wheel Rollout

intermediatestrengthMale & female model

Standing Ab Wheel Rollout is an intermediate isolation strength exercise that works the abs (waist), with the shoulders, back and hip flexors 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
Back · Latissimus Dorsi, Erector Spinae
Hip Flexors · Iliopsoas
Arms · Triceps Brachii

How to do Standing Ab Wheel Rollout

Stand with your feet shoulder-width apart, holding an ab wheel with both hands. Engage your core and maintain an upright posture.
Bend at your hips and knees to lower the ab wheel to the floor in front of your feet. Keep your arms extended and your back straight.
Slowly roll the ab wheel forward, extending your body into a plank position. Ensure your core remains tight and your back stays straight throughout the movement.
Roll the ab wheel back towards your feet, bending at your hips and knees to return to the starting position. Repeat for the desired number of repetitions.

Form tips

Perform the movement slowly and with control to maximize muscle activation and reduce injury risk.
Breathe steadily throughout the exercise, exhaling as you roll out and inhaling as you return.
Keep your back straight and avoid sagging or arching your lower back.

Standing Ab Wheel Rollout alternatives

Barbell Rollout

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Ab Tuck

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Dumbbell Ab Crunch

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Barbell Standing Twist

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More abs exercises

Reverse Ab Wheel Rollout

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Ab Wheel Pulses

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Ab Wheel Halfway Out

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Ab Wheel All the Way Out

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Ab Wheel Take It or Leave It

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Cable Standing Crunch

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Plate Standing Twist

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Ab Wheel Right Out

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Standing Ab Wheel Rollout FAQ

What muscles does Standing Ab Wheel Rollout work?

Standing Ab Wheel Rollout mainly works the abs in the waist (Rectus Abdominis and Obliques). The shoulders, back, hip flexors and arms work as secondary muscles.

What equipment do you need for Standing Ab Wheel Rollout?

You need a wheel roller.

How many sets and reps of Standing 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 Standing 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 Standing 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 Standing Ab Wheel Rollout?

Other exercises for the abs include Barbell Rollout, Ab Tuck, Dumbbell Ab Crunch and Barbell Standing Twist.

For developers

Use Standing 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_6DZQW5" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_6DZQW5",
  "name": "Standing Ab Wheel Rollout",
  "model": "male",
  "counterpartId": "ex_FT67MM",
  "target": "Abs",
  "equipment": "Wheel Roller",
  "media": {
    "mp4": "https://…/ex_6DZQW5/mp4-720.mp4?…",
    "poster": "https://…/ex_6DZQW5/poster.jpg?…"
  }
}