Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Exercise Guides » Core

Master the Wheel Rollout for Core, Hip Flexors & Shoulders

How to do the wheel rollout

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:10 AM EDT

Ask Question?

The wheel rollout is a very effective exercise for the core muscles and hip flexors which is great for increasing strength, balance, and stabilization. Now, this exercise is suited more for people with intermediate strength levels but it’s a great exercise for strength progression too.

So, just performing the exercise with a shorter range of motion can help to build core and hip flexor strength making it an ideal movement for this purpose. The wheel rollout is used by athletes and gym goers around the world because of its effectiveness and function.

"Wheel Rollout" Details
Basic Information
Body Part
Core
Primary Muscles
Hip Flexors, Latissimus Dorsi, Obliques, Rectus Abdominis, Shoulders
Secondary Muscles
Lats, Quadriceps, Triceps
Equipment
Ab Wheel Or Stability Ball, Exercise Mat.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Isometric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Compound
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Functional Fitness
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength5-8
Hypertrophy8-12
Endurance12-20
Power3-5
Muscular endurance12-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Single-Arm Cable Row: Build Stronger Lats and Back Muscles
  • Master Cable Pulldown: Build Lats, Back & Biceps Strength!
  • Cable Rear Delt Row: Target Your Posterior Deltoids & More!
  • Tone Your Core: Decline Crunch for Abs and Obliques

Exercise Instructions

  1. Position yourself on your knees while holding the ab wheel with both hands.
  2. Then, roll the wheel out on the floor and extend your torso forward until you’re almost fully extended. Keep your back rounded and not arched. Do not overextend your body during the rollout and keep your core tight and contracted. Inhale during this portion of the exercise.
  3. Now, roll the wheel back up while exhaling. Contract your abs and keep your back rounded.
  4. Repeat for the desired number of reps.

Variations & Tips:

  • Always keep your back rounded and not arched because the back extension is not the goal with this exercise.
  • Rolling out too far can place stress on the lower back.
  • Keep your core tight and contracted during the exercise.
  • The wheel rollout works the core and hip flexors effectively which are muscles necessary for stabilization during weight training and daily activities.

Watch: How to do the wheel rollout

Interested in measuring your progress? Check out our strength standards for Back Extension.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Core Exercise Guides Legs and Glutes
Previous Post

WATCH: Tom Platz Shares His Secret To Historic Calves in Q&A

Next Post

Eva Andressa: Height | Age | Weight | Profile | Workouts and Diet

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

Related

Farmers Walk Bodyweight Challenge
Training

Challenge: Carry Your Bodyweight for 100 Feet Without Dropping (The Farmer’s Walk Test)

Jay Cutler
Bodybuilding

Jay Cutler Explains Why Biceps Isolation Movements Are Necessary for Growing Bigger Arms

Morning Bodyweight Workout
Training

“Sunrise Shredder”: The 20-Minute Morning Bodyweight Workout to Torch Calories Before the Summer Heat

Exercises For Sculpted Shoulders
Training

The 7 Best Trainer-Approved Exercises for Sculpted Shoulders

How to do Barbell Reverse Grip Skullcrusher
Arms

Barbell Reverse Grip Skullcrusher: The Key to Building Stronger Triceps

How to do Band V-Up
Core

Band V-Up: The Ultimate Core Exercise for a Defined Midsection

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Stiff Hips? Do This One Daily Exercise to Unstick & Strengthen

Keone Pearson Looks Huge in Latest Physique Update 14 Weeks Before Title Defense at 2025 Mr. Olympia

Mr. Beast Challenges Brian Shaw To a Tug-of-War Against a Lion

Lee Priest Reveals His Top Barbell Exercises for a Massive Back

Jay Cutler Explains His Current Training Split at 51 Years Old

Spring Power Surge: 3 Overlooked Exercises to Add 10lbs to Your Bench Press by Summer

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.