10 Best Wheel Rollerout Alternatives for Core Strength

Ranked Wheel Rollerout Alternatives

10 substitutes, ranked by how closely each one matches the Wheel Rollerout on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Ab Roller

   99% match

   • Abs
   • Other
   • Advanced
   • Compound

   A straight swap when you want to keep working the abs.

   How to perform this exercise

   1. Hold the Ab Roller with both hands and kneel on the floor.
   2. Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
   3. Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
   4. After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Wheel Rollerout
   • Equipment: bodyweight only, the same as the Wheel Rollerout
   • Body position: kneeling, the same as the Wheel Rollerout
2. Play demonstration

   2. Standing Wheel Rollerout

   96% match

   • Abs
   • Other
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the abs.

   How to perform this exercise

   1. Start by standing tall with your feet shoulder-width apart and the wheel roller in front of you.
   2. Bend at your waist and slowly roll the wheel forward, keeping your back straight and your core engaged.
   3. Continue rolling forward until you feel a stretch in your abs and your body is extended as far as possible.
   4. Pause for a moment, then slowly roll the wheel back towards your body, returning to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Wheel Rollerout
   • Equipment: bodyweight only, the same as the Wheel Rollerout
   • Body position: kneeling, the same as the Wheel Rollerout
3. Play demonstration

   3. Hanging Pike

   86% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
   2. Engage your core and lift your legs up towards the bar, keeping them straight.
   3. Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
   4. Hold the position for a moment, then slowly lower your legs back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Wheel Rollerout
   • Equipment: bodyweight only, the same as the Wheel Rollerout
   • Body position: hanging, not kneeling
   • Balance: easier to stay steady on than the Wheel Rollerout
4. Play demonstration

   4. Hanging Leg Hip Raise

   85% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
   2. Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground.
   3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Wheel Rollerout
   • Equipment: bodyweight only, the same as the Wheel Rollerout
   • Body position: hanging, not kneeling
   • Balance: easier to stay steady on than the Wheel Rollerout
5. Play demonstration

   5. Suspended Abdominal Fallout

   85% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the abs.

   How to perform this exercise

   1. Attach a suspension trainer to a high anchor point and adjust the straps to waist height.
   2. Stand facing away from the anchor point and hold the handles with your arms extended in front of you.
   3. Lean forward at the waist, keeping your body straight and your core engaged.
   4. Lower your body as far as you can while maintaining control and tension in your abs.
   5. Pause for a moment at the bottom, then slowly raise your body back up to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, the same as the Wheel Rollerout
   • Equipment: a suspension trainer, not bodyweight only
   • Body position: kneeling, the same as the Wheel Rollerout
6. Play demonstration

   6. Hanging Leg Raise

   85% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
   2. Engage your core and lift your legs up in front of you, keeping them straight.
   3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
   4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Wheel Rollerout
   • Equipment: bodyweight only, the same as the Wheel Rollerout
   • Body position: hanging, not kneeling
   • Balance: easier to stay steady on than the Wheel Rollerout
7. Play demonstration

   7. Hanging Straight Leg Hip Raise

   85% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
   2. Engage your core and lift your legs up in front of you until they are parallel to the ground.
   3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Wheel Rollerout
   • Equipment: bodyweight only, the same as the Wheel Rollerout
   • Body position: hanging, not kneeling
   • Balance: easier to stay steady on than the Wheel Rollerout
8. Play demonstration

   8. Hanging Straight Leg Raise

   85% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
   2. Engage your core and lift your legs up in front of you, keeping them straight.
   3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
   4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Wheel Rollerout
   • Equipment: bodyweight only, the same as the Wheel Rollerout
   • Body position: hanging, not kneeling
   • Balance: easier to stay steady on than the Wheel Rollerout
9. 

   9. Exercise Ball Pull-in

   82% match

   • Abs
   • Stability-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.
   2. Now place your lower shins on top of an exercise ball. Tip: At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you. This will be your starting position.
   3. While keeping your back completely straight and the upper body stationary, pull your knees in towards your chest as you exhale, allowing the ball to roll forward under your ankles. Squeeze your abs and hold that position for a second.
   4. Now slowly straighten your legs, rolling the ball back to the starting position as you inhale.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Wheel Rollerout
   • Equipment: bodyweight only, the same as the Wheel Rollerout
   • Body position: lying face down, not kneeling
10. Play demonstration

    10. Barbell Rollerout

    80% match

    • Abs
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Kneel on the floor and hold a barbell with both hands, shoulder-width apart.
    2. Roll the barbell forward, extending your arms and keeping your core engaged.
    3. Continue rolling forward until your body is fully extended and your arms are overhead.
    4. Pause for a moment, then slowly roll the barbell back towards your knees, maintaining control.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Primary muscle: abs, the same as the Wheel Rollerout
    • Equipment: free weights, not bodyweight only
    • Body position: kneeling, the same as the Wheel Rollerout