Fitness Volt
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • Food Facts
  • News
    • Deals
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
No Result
View All Result
Fitness Volt
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • Food Facts
  • News
    • Deals
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Core
Fact Checked
Fact Checked
This article was written by one of our qualified writers, and fact-checked by our experts. The numbers in parentheses (e.g. 1, 2, 3, etc.) throughout the article, are reference links to peer-reviewed studies.
Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
Read Our Editorial Process

Standing Ab Wheel Rollout Exercise Guide and Videos

How to do the standing ab wheel rollout

Malik, DPT

Written by Malik, DPT

Last Updated onNovember 13, 2020

The standing ab wheel rollout is a very effective core exercise which is most suited for the intermediate to advanced lifter. The difficulty of this exercise is pretty obvious and one should only attempt it if you have a very strong set of core muscles.

Now, this variation is much different than the conventional ab wheel rollout as you are alternating between a standing and prone position on the floor. So, first learning how to do a plank, followed by several progressive exercises is recommended. Give the standing ab wheel rollout a try once you’re more advanced in your core training.

In This Exercise

  • Target Muscle Group: Rectus Abdominis, Obliques
  • Type: Strength
  • Mechanics: Compound
  • Equipment: Ab wheel
  • Difficulty: Intermediate/Advanced

Exercise Instructions

  1. Stand with your legs shoulder-width distance apart while holding an ab wheel with both hands.
  2. Then, bend your knees and slowly lean forward and downward until you’re safely on the floor with the ab wheel breaking your controlled fall.
  3. Now, roll the wheel forward while keeping your core tight. Your back should be slightly rounded so your back does not hyperextend. Exhale during this portion of the exercise.
  4. Then, roll the wheel back toward your body and stand up when it’s as close to you as possible. Inhale during this portion of the exercise.
  5. Repeat for the desired number of reps.

Variations & Tips:

  • Practice planks, physioball stirs, physioball alphabets, and physioball rollouts to develop the core strength and stabilization necessary before attempting the standing ab wheel rollout. (See video below for references).
  • You can also do perform the ab rollout with a barbell to develop core strength.
  • Use a weighted vest for added resistance.
  • Only attempt the standing ab wheel rollout once you have developed a very strong core.
  • Make sure your back is slightly rounded during the exercise. You don’t want to arch your back and cause extension in the lower back. This will also make the exercise much easier to perform effectively.
  • The standing ab wheel rollout works the abdominal and oblique muscles.

Standing Ab Wheel Rollout Videos

Watch: How to do the safe standing ab wheel rollout progression

Watch: How to do the standing ab wheel rollout with a weighted vest

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Core Exercise Guides Legs and Glutes
Previous Post

Watch Powerlifter Marianna Gasparyan Dismantle 235kg/517lb Squat For 5 Reps

Next Post

High Schooler Squats A Mindblowing 830 Pounds And Sets State Record

Malik, DPT

Malik, DPT

I'm NASM Certified Personal Trainer and nutritional coach since 2012. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F.

Recommended For You

Hotel Room Workouts

Stay in Shape While Traveling: Ten Hotel Room Workouts

Traveling can expand your mind. It’s a great way to expose yourself to new customs and cultures, seeing and doing...

Compound Exercise Arm Workout

Compound Exercise Workout for Strong, Massive Arms

How big are your arms? Regardless of the actual measurement, your answer will probably be “not big enough!” Your arms...

Kettlebell Seesaw Press

Kettlebell Seesaw Press — How-To, Benefits, Variations and Muscles Worked

The kettlebell seesaw press is a version of the alternating kettlebell overhead press. It has carryover to other exercises and...

Kettlebell Sumo High Pull Guide

Kettlebell Sumo High Pull — How To, Variations and Muscles Worked

The kettlebell sumo high pull (or kettlebell sumo deadlift high pull) is a functional exercise that also builds strength and...

Smith Chair Squat: How-To, Muscles Worked, Benefits and Variations

Smith Chair Squat: How-To, Muscles Worked, Benefits and Variations

The Smith chair squat is a great exercise for many reasons - it's good for beginners, is a safe way...

Leave a Reply Cancel reply

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

Latest

Best Turkesterone Supplements

10 Best Turkesterone Supplements of 2022

30 Minute Back Workout

The Best 30-Minute Back Workout for Size and Strength 

Overhead Triceps Stretch

How To Do The Overhead Triceps Stretch

Recent Reviews

Best Turkesterone Supplements

10 Best Turkesterone Supplements of 2022

Gorilla Mode Pre Workout Review

Gorilla Mode Pre-Workout Review — The Best Pre-Workout To Grab Today?

Wrecked Pre-Workout Review

Wrecked Pre-Workout Review – The Strongest Pre Workout?

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.