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Ab Wheel Rollout Strength Standards for Men and Women
Discover how your Ab Wheel Rollout performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Ab Wheel Rollout Strength Level
Calculate Your Ab Wheel Rollout Strength
Ab Wheel Rollout Rep Standards
Compare your Ab Wheel Rollout performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 3 |
| Intermediate | 21 |
| Advanced | 44 |
| Elite | 70 |
Ab Wheel Rollout Standards by Bodyweight
Find the Ab Wheel Rollout strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | < 1 | 23 | 50 | 81 |
| 120 lbs | < 1 | 3 | 23 | 49 | 79 |
| 130 lbs | < 1 | 4 | 23 | 48 | 77 |
| 140 lbs | < 1 | 5 | 23 | 47 | 75 |
| 150 lbs | < 1 | 6 | 23 | 46 | 72 |
| 160 lbs | < 1 | 6 | 23 | 45 | 70 |
| 170 lbs | < 1 | 6 | 23 | 44 | 68 |
| 180 lbs | < 1 | 7 | 22 | 43 | 66 |
| 190 lbs | < 1 | 7 | 22 | 42 | 65 |
| 200 lbs | < 1 | 7 | 22 | 41 | 63 |
| 210 lbs | < 1 | 7 | 21 | 40 | 61 |
| 220 lbs | < 1 | 7 | 21 | 39 | 60 |
| 230 lbs | < 1 | 7 | 20 | 38 | 58 |
| 240 lbs | < 1 | 7 | 20 | 37 | 57 |
| 250 lbs | < 1 | 7 | 20 | 37 | 55 |
| 260 lbs | < 1 | 6 | 19 | 36 | 54 |
| 270 lbs | < 1 | 6 | 19 | 35 | 52 |
| 280 lbs | < 1 | 6 | 18 | 34 | 51 |
| 290 lbs | < 1 | 6 | 18 | 33 | 50 |
| 300 lbs | < 1 | 6 | 17 | 32 | 49 |
| 310 lbs | < 1 | 6 | 17 | 32 | 48 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | 8 | 15 | 24 |
| 100 lbs | < 1 | < 1 | 8 | 15 | 23 |
| 110 lbs | < 1 | < 1 | 8 | 15 | 23 |
| 120 lbs | < 1 | < 1 | 8 | 14 | 22 |
| 130 lbs | < 1 | < 1 | 8 | 14 | 21 |
| 140 lbs | < 1 | < 1 | 8 | 14 | 21 |
| 150 lbs | < 1 | < 1 | 8 | 13 | 20 |
| 160 lbs | < 1 | < 1 | 8 | 13 | 19 |
| 170 lbs | < 1 | < 1 | 7 | 12 | 18 |
| 180 lbs | < 1 | < 1 | 7 | 12 | 18 |
| 190 lbs | < 1 | < 1 | 7 | 11 | 17 |
| 200 lbs | < 1 | < 1 | 6 | 11 | 16 |
| 210 lbs | < 1 | < 1 | 6 | 11 | 15 |
| 220 lbs | < 1 | < 1 | 6 | 10 | 15 |
| 230 lbs | < 1 | < 1 | 5 | 10 | 14 |
| 240 lbs | < 1 | < 1 | 5 | 10 | 14 |
| 250 lbs | < 1 | < 1 | 5 | 9 | 13 |
| 260 lbs | < 1 | < 1 | 4 | 9 | 12 |
Ab Wheel Rollout Standards by Age
Discover how Ab Wheel Rollout strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 15 | 35 | 57 |
| 20 | < 1 | 4 | 21 | 44 | 69 |
| 25 | < 1 | 5 | 23 | 46 | 72 |
| 30 | < 1 | 5 | 23 | 46 | 72 |
| 35 | < 1 | 5 | 23 | 46 | 72 |
| 40 | < 1 | 5 | 23 | 46 | 72 |
| 45 | < 1 | 3 | 20 | 42 | 67 |
| 50 | < 1 | < 1 | 17 | 38 | 61 |
| 55 | < 1 | < 1 | 14 | 33 | 54 |
| 60 | < 1 | < 1 | 11 | 28 | 47 |
| 65 | < 1 | < 1 | 8 | 22 | 40 |
| 70 | < 1 | < 1 | 4 | 17 | 33 |
| 75 | < 1 | < 1 | < 1 | 12 | 27 |
| 80 | < 1 | < 1 | < 1 | 9 | 21 |
| 85 | < 1 | < 1 | < 1 | 6 | 16 |
| 90 | < 1 | < 1 | < 1 | < 1 | 12 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 3 | 10 | 17 |
| 20 | < 1 | < 1 | 7 | 14 | 23 |
| 25 | < 1 | < 1 | 8 | 16 | 25 |
| 30 | < 1 | < 1 | 8 | 16 | 25 |
| 35 | < 1 | < 1 | 8 | 16 | 25 |
| 40 | < 1 | < 1 | 8 | 16 | 25 |
| 45 | < 1 | < 1 | 6 | 13 | 22 |
| 50 | < 1 | < 1 | 4 | 11 | 19 |
| 55 | < 1 | < 1 | < 1 | 9 | 15 |
| 60 | < 1 | < 1 | < 1 | 6 | 12 |
| 65 | < 1 | < 1 | < 1 | 3 | 9 |
| 70 | < 1 | < 1 | < 1 | < 1 | 5 |
| 75 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 80 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
Ab Wheel Rollout Overview
The Ab Wheel Rollout is an advanced core exercise that challenges and strengthens the abs, obliques, and lower back by rolling an ab wheel forward and back while maintaining a plank position.
Muscles Worked
Equipment Needed
Ab Wheel
How To Perform the Ab Wheel Rollout
- Start on your knees with the ab wheel in front of you, gripping the handles firmly with both hands.
- Engage your core, keeping your back straight and avoiding any sagging in your lower back.
- Slowly roll the wheel forward, extending your arms and lowering your torso towards the ground.
- Go as far as you can while maintaining control and keeping your core tight.
- Pause briefly at the extended position.
- Roll the wheel back towards your knees, using your core to pull yourself back to the starting position.
- Repeat for the desired number of repetitions.
Want to perfect your form? Check out our detailed guide on Ab Wheel Rollout for proper technique and tips.
Pro Tips for Ab Wheel Rollout
- Keep your core engaged throughout the exercise to protect your lower back.
- Avoid arching or sagging your back to prevent injury.
- Start with a limited range of motion and gradually increase as your strength improves.
- Exhale as you roll out and inhale as you return to the starting position.
- Consider using a mat under your knees for added comfort.