Wheel Rollout

Wheel Rollout

The Wheel Rollout is an advanced core exercise that targets the muscles of your abdomen, lower back, and shoulders. It is a challenging movement that requires stability and control throughout your entire body. By integrating this exercise into your routine, you can strengthen your core muscles, improve posture, and enhance overall stability. To perform the Wheel Rollout, you'll need an ab wheel or a stability ball. Begin by kneeling on the floor and placing your hands on the wheel or ball directly in front of you. Engage your core and maintain a neutral spine as you slowly roll the wheel forward, extending your body into a straight line. Keep your arms extended throughout the movement. As you roll out, focus on maintaining tension in your core and preventing your lower back from sagging. Once you have reached your maximum extension without compromising form, engage your core muscles and reverse the movement, rolling the wheel back to the starting position. Remember, the Wheel Rollout is an advanced exercise, so if you're new to core training, it's important to gradually progress to this movement. Start with simpler exercises, such as planks or modified rollouts, to build core strength and stability before attempting the Wheel Rollout. Always prioritize form and start with a shorter range of motion, gradually increasing as you become more comfortable and proficient in the movement.


  • Start by kneeling down on a mat or soft surface with your hands placed on a wheel roller, placed directly under your shoulders.
  • Engage your core muscles by tightening your abs.
  • While keeping your abs tight, slowly roll the wheel forward, extending your arms in front of you and lowering your torso towards the ground.
  • Continue rolling forward until you feel a stretch in your abs or until your body is parallel to the ground.
  • Pause in this position for a moment, focusing on maintaining tension in your core.
  • Slowly reverse the movement by pulling the wheel back towards your knees, allowing your torso to lift back up to the starting position.
  • Repeat the exercise for the recommended number of repetitions, making sure to maintain proper form and control throughout.

Tips & Tricks

  • Engage your core muscles to maintain stability throughout the movement.
  • Breathe out as you roll the wheel out to fully extend your body, and breathe in as you return to the starting position.
  • Start with small movements and gradually increase the range of motion as you build strength and stability.
  • Keep your shoulders relaxed and avoid shrugging them up towards your ears.
  • Avoid overarching your lower back during the movement by maintaining a neutral spine.
  • If you struggle to perform the exercise on your toes, modify by performing on your knees.
  • Aim for controlled and smooth movements rather than rushing through the exercise.
  • Keep your arms straight but not locked out to maintain tension in your muscles.
  • Ensure that you have a stable and non-slip surface to perform the exercise on.
  • Use a wheel that is appropriate for your fitness level and progression.


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